Flank steak vs. Cheeseburger — In-Depth Nutrition Comparison
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What are the differences between flank steak and cheeseburgers?
- Flank steak is higher in vitamin B12, vitamin B6, zinc, selenium, and choline; however, cheeseburgers are richer in vitamin B1, vitamin B2, and folate.
- Flank steak's daily need coverage for vitamin B12 is 36% more.
- Cheeseburgers contain 4 times less choline than flank steak. Flank steak contains 105.4mg of choline, while cheeseburgers contain 28.9mg.
- Flank steak has less saturated fat.
- Flank steak has a lower glycemic index (0) than cheeseburgers (66).
We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Fast foods, cheeseburger; single, regular patty; plain types in this article.
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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.
| Contains more PotassiumPotassium | +73% |
| Contains more ZincZinc | +96.8% |
| Contains more PhosphorusPhosphorus | +30.4% |
| Contains less SodiumSodium | -89.1% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +13% |
| Contains more CalciumCalcium | +495% |
| Contains more IronIron | +55.7% |
| Contains more CopperCopper | +35.4% |
| Contains more ManganeseManganese | +3411.1% |
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.
| Contains more Vitamin B3Vitamin B3 | +41.1% |
| Contains more Vitamin B6Vitamin B6 | +153.9% |
| Contains more Vitamin B12Vitamin B12 | +114.5% |
| Contains more CholineCholine | +264.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +36.8% |
| Contains more Vitamin B1Vitamin B1 | +290.7% |
| Contains more Vitamin B2Vitamin B2 | +172.9% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +677.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
16.51 g
Fats:
14.72 g
Carbs:
28.03 g
Water:
38.63 g
Other:
2.11 g
| Contains more ProteinProtein | +67.5% |
| Contains more WaterWater | +66.1% |
| Contains more FatsFats | +78.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
6.473 g
Monounsaturated fat:
Mono. Fat
5.413 g
Polyunsaturated fat:
Poly. Fat
1.658 g
| Contains less Sat. FatSaturated fat | -47.6% |
| Contains more Mono. FatMonounsaturated fat | +63.2% |
| Contains more Poly. FatPolyunsaturated fat | +414.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0.76µg | 36% |
| Vitamin B6 | 0.579mg | 0.228mg | 27% |
| Zinc | 4.9mg | 2.49mg | 22% |
| Protein | 27.66g | 16.51g | 22% |
| Sodium | 56mg | 515mg | 20% |
| Vitamin B1 | 0.075mg | 0.293mg | 18% |
| Vitamin B2 | 0.133mg | 0.363mg | 18% |
| Selenium | 29.4µg | 19.6µg | 18% |
| Folate | 9µg | 70µg | 15% |
| Saturated fat | 3.395g | 6.473g | 14% |
| Choline | 105.4mg | 28.9mg | 14% |
| Manganese | 0.009mg | 0.316mg | 13% |
| Vitamin B3 | 7.363mg | 5.217mg | 13% |
| Cholesterol | 79mg | 43mg | 12% |
| Iron | 1.74mg | 2.71mg | 12% |
| Fats | 8.23g | 14.72g | 10% |
| Calcium | 20mg | 119mg | 10% |
| Polyunsaturated fat | 0.322g | 1.658g | 9% |
| Carbs | 0g | 28.03g | 9% |
| Starch | 19.87g | 8% | |
| Fiber | 0g | 2g | 8% |
| Phosphorus | 210mg | 161mg | 7% |
| Calories | 192kcal | 308kcal | 6% |
| Vitamin A | 0µg | 50µg | 6% |
| Monounsaturated fat | 3.317g | 5.413g | 5% |
| Potassium | 339mg | 196mg | 4% |
| Copper | 0.082mg | 0.111mg | 3% |
| Fructose | 1.94g | 2% | |
| Vitamin K | 1.4µg | 4.2µg | 2% |
| Vitamin D | 0.1µg | 1% | |
| Magnesium | 23mg | 26mg | 1% |
| Vitamin E | 0.38mg | 0.52mg | 1% |
| Net carbs | 0g | 26.03g | N/A |
| Vitamin D | 2IU | 0% | |
| Sugar | 0g | 4.88g | N/A |
| Vitamin B5 | 0.545mg | 0.545mg | 0% |
| Trans fat | 0.57g | N/A | |
| Tryptophan | 0.182mg | 0.155mg | 0% |
| Threonine | 1.105mg | 0.571mg | 0% |
| Isoleucine | 1.259mg | 0.755mg | 0% |
| Leucine | 2.201mg | 1.316mg | 0% |
| Lysine | 2.338mg | 0.784mg | 0% |
| Methionine | 0.72mg | 0.377mg | 0% |
| Phenylalanine | 1.093mg | 0.755mg | 0% |
| Valine | 1.372mg | 0.881mg | 0% |
| Histidine | 0.883mg | 0.445mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.125g | N/A | |
| Omega-3 - DPA | 0g | 0.01g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.015g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 1.322g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
42%
Minerals Daily Need Coverage Score
54%
56%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 459mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 3.078g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Cheeseburger is lower in Cholesterol (difference - 36mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.