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Flank steak vs. Cassava — In-Depth Nutrition Comparison

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Important differences between flank steak and cassava

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and iron; however, cassava has more vitamin C.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Cassava has a higher glycemic index than flank steak.

The food varieties used in the comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cassava, raw.

Infographic

Flank steak vs Cassava infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +25.1%
Contains more IronIron +544.4%
Contains more ZincZinc +1341.2%
Contains more PhosphorusPhosphorus +677.8%
Contains more SeleniumSelenium +4100%
Contains more CopperCopper +22%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +4166.7%
~equal in Magnesium ~21mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +177.1%
Contains more Vitamin B3Vitamin B3 +762.2%
Contains more Vitamin B5Vitamin B5 +409.3%
Contains more Vitamin B6Vitamin B6 +558%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +344.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +1933.8%
Contains more FatsFats +2839.3%
Contains more CarbsCarbs +∞%
~equal in Water ~59.68g
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +4322.7%
Contains more Poly. FatPolyunsaturated fat +570.8%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Cassava
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Cassava DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.36g 53%
Selenium 29.4µg 0.7µg 52%
Vitamin B3 7.363mg 0.854mg 41%
Zinc 4.9mg 0.34mg 41%
Vitamin B6 0.579mg 0.088mg 38%
Phosphorus 210mg 27mg 26%
Cholesterol 79mg 0mg 26%
Vitamin C 0mg 20.6mg 23%
Iron 1.74mg 0.27mg 18%
Manganese 0.009mg 0.384mg 16%
Saturated fat 3.395g 0.074g 15%
Choline 105.4mg 23.7mg 15%
Carbs 0g 38.06g 13%
Fats 8.23g 0.28g 12%
Vitamin B5 0.545mg 0.107mg 9%
Monounsaturated fat 3.317g 0.075g 8%
Vitamin B2 0.133mg 0.048mg 7%
Fiber 0g 1.8g 7%
Folate 9µg 27µg 5%
Sodium 56mg 14mg 2%
Copper 0.082mg 0.1mg 2%
Potassium 339mg 271mg 2%
Polyunsaturated fat 0.322g 0.048g 2%
Calories 192kcal 160kcal 2%
Vitamin B1 0.075mg 0.087mg 1%
Vitamin E 0.38mg 0.19mg 1%
Net carbs 0g 36.26g N/A
Magnesium 23mg 21mg 0%
Calcium 20mg 16mg 0%
Sugar 0g 1.7g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 1.4µg 1.9µg 0%
Tryptophan 0.182mg 0.019mg 0%
Threonine 1.105mg 0.028mg 0%
Isoleucine 1.259mg 0.027mg 0%
Leucine 2.201mg 0.039mg 0%
Lysine 2.338mg 0.044mg 0%
Methionine 0.72mg 0.011mg 0%
Phenylalanine 1.093mg 0.026mg 0%
Valine 1.372mg 0.035mg 0%
Histidine 0.883mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Flank steak
14%
Cassava
Minerals Daily Need Coverage Score
54%
Flank steak
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 94)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 3.321g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.