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  6. Flank steak vs. Chestnut

Flank steak vs. Chestnut — In-Depth Nutrition Comparison

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How are flank steak and chestnut different?

  • Flank steak is higher in vitamin B12, zinc, vitamin B3, vitamin B6, and phosphorus; however, chestnut is richer in copper, manganese, and vitamin C.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than chestnut (54).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nuts, chestnuts, european, boiled, and steamed are the varieties used in this article.

Infographic

Flank steak vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more ZincZinc +1860%
Contains more PhosphorusPhosphorus +112.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +134.8%
Contains more CalciumCalcium +130%
Contains more PotassiumPotassium +110.9%
Contains more CopperCopper +475.6%
Contains less SodiumSodium -51.8%
Contains more ManganeseManganese +9388.9%
~equal in Iron ~1.73mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +907.3%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +97.3%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Chestnut DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 53%
Protein 27.66g 2g 51%
Copper 0.082mg 0.472mg 43%
Zinc 4.9mg 0.25mg 42%
Vitamin B3 7.363mg 0.731mg 41%
Manganese 0.009mg 0.854mg 37%
Vitamin C 0mg 26.7mg 30%
Vitamin B6 0.579mg 0.233mg 27%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 19%
Phosphorus 210mg 99mg 16%
Saturated fat 3.395g 0.26g 14%
Potassium 339mg 715mg 11%
Fats 8.23g 1.38g 11%
Carbs 0g 27.76g 9%
Magnesium 23mg 54mg 7%
Folate 9µg 38µg 7%
Monounsaturated fat 3.317g 0.476g 7%
Vitamin B1 0.075mg 0.148mg 6%
Vitamin B5 0.545mg 0.316mg 5%
Calcium 20mg 46mg 3%
Vitamin E 0.38mg 3%
Calories 192kcal 131kcal 3%
Vitamin B2 0.133mg 0.104mg 2%
Vitamin K 1.4µg 1%
Sodium 56mg 27mg 1%
Polyunsaturated fat 0.322g 0.545g 1%
Net carbs 0g 27.76g N/A
Iron 1.74mg 1.73mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.182mg 0.022mg 0%
Threonine 1.105mg 0.071mg 0%
Isoleucine 1.259mg 0.079mg 0%
Leucine 2.201mg 0.118mg 0%
Lysine 2.338mg 0.118mg 0%
Methionine 0.72mg 0.047mg 0%
Phenylalanine 1.093mg 0.084mg 0%
Valine 1.372mg 0.112mg 0%
Histidine 0.883mg 0.055mg 0%

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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +1283%
Contains more FatsFats +496.4%
Contains more CarbsCarbs +∞%
~equal in Water ~68.15g
~equal in Other ~0.71g

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains more Mono. FatMonounsaturated fat +596.8%
Contains less Sat. FatSaturated fat -92.3%
Contains more Poly. FatPolyunsaturated fat +69.3%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.