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  6. Flank steak vs. Chayote

Flank steak vs. Chayote — In-Depth Nutrition Comparison

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What are the differences between Flank steak and Chayote?

  • Flank steak is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Zinc, Phosphorus, Iron, and Choline, however, Chayote is richer in Folate.
  • Flank steak's daily need coverage for Vitamin B12 is 68% more.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Chayote, fruit, raw types in this article.

Infographic

Flank steak vs Chayote infographic
Infographic link

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.
Flank steak
Flank steak
7
:
3
Chayote
Chayote
Contains more Calcium +17.6%
Contains more Iron +411.8%
Contains more Magnesium +91.7%
Contains more Phosphorus +1066.7%
Contains more Potassium +171.2%
Contains more Zinc +562.2%
Contains more Selenium +14600%
Contains less Sodium -96.4%
Contains more Copper +50%
Contains more Manganese +2000%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +17.6%
Contains more Iron +411.8%
Contains more Magnesium +91.7%
Contains more Phosphorus +1066.7%
Contains more Potassium +171.2%
Contains more Zinc +562.2%
Contains more Selenium +14600%
Contains less Sodium -96.4%
Contains more Copper +50%
Contains more Manganese +2000%

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.
Flank steak
Flank steak
7
:
4
Chayote
Chayote
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +358.6%
Contains more Vitamin B3 +1466.6%
Contains more Vitamin B5 +118.9%
Contains more Vitamin B6 +661.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +933.3%
Contains more Vitamin K +192.9%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +358.6%
Contains more Vitamin B3 +1466.6%
Contains more Vitamin B5 +118.9%
Contains more Vitamin B6 +661.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +933.3%
Contains more Vitamin K +192.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Chayote
Chayote
Contains more Protein +3273.2%
Contains more Fats +6230.8%
Contains more Carbs +∞%
Contains more Water +46.9%
Equal in Other - 0.3
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +3273.2%
Contains more Fats +6230.8%
Contains more Carbs +∞%
Contains more Water +46.9%
Equal in Other - 0.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +33070%
Contains more Polyunsaturated fat +464.9%
Contains less Saturated Fat -99.2%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +33070%
Contains more Polyunsaturated fat +464.9%
Contains less Saturated Fat -99.2%

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 Chayote
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Chayote Opinion
Net carbs 0g 2.81g Chayote
Protein 27.66g 0.82g Flank steak
Fats 8.23g 0.13g Flank steak
Carbs 0g 4.51g Chayote
Calories 192kcal 19kcal Flank steak
Sugar 0g 1.66g Flank steak
Fiber 0g 1.7g Chayote
Calcium 20mg 17mg Flank steak
Iron 1.74mg 0.34mg Flank steak
Magnesium 23mg 12mg Flank steak
Phosphorus 210mg 18mg Flank steak
Potassium 339mg 125mg Flank steak
Sodium 56mg 2mg Chayote
Zinc 4.9mg 0.74mg Flank steak
Copper 0.082mg 0.123mg Chayote
Manganese 0.009mg 0.189mg Chayote
Selenium 29.4µg 0.2µg Flank steak
Vitamin E 0.38mg 0.12mg Flank steak
Vitamin C 0mg 7.7mg Chayote
Vitamin B1 0.075mg 0.025mg Flank steak
Vitamin B2 0.133mg 0.029mg Flank steak
Vitamin B3 7.363mg 0.47mg Flank steak
Vitamin B5 0.545mg 0.249mg Flank steak
Vitamin B6 0.579mg 0.076mg Flank steak
Folate 9µg 93µg Chayote
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 4.1µg Chayote
Tryptophan 0.182mg 0.011mg Flank steak
Threonine 1.105mg 0.04mg Flank steak
Isoleucine 1.259mg 0.044mg Flank steak
Leucine 2.201mg 0.077mg Flank steak
Lysine 2.338mg 0.039mg Flank steak
Methionine 0.72mg 0.001mg Flank steak
Phenylalanine 1.093mg 0.047mg Flank steak
Valine 1.372mg 0.063mg Flank steak
Histidine 0.883mg 0.015mg Flank steak
Cholesterol 79mg 0mg Chayote
Saturated Fat 3.395g 0.028g Chayote
Monounsaturated Fat 3.317g 0.01g Flank steak
Polyunsaturated fat 0.322g 0.057g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Flank steak
14%
Chayote
Minerals Daily Need Coverage Score
54%
Flank steak
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.8)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 3.367g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.