Flank steak vs. Club sandwich — In-Depth Nutrition Comparison
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How are flank steak and club sandwich different?
- Flank steak is higher in vitamin B12, zinc, vitamin B6, vitamin B3, choline, and selenium; however, club sandwich is richer in vitamin B1 and calcium.
- Daily need coverage for vitamin B12 for flank steak is 48% higher.
- Flank steak contains 4 times more zinc than club sandwich. While flank steak contains 4.9mg of zinc, club sandwich contains only 1.34mg.
- Club sandwich has less cholesterol.
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used 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 | +50% |
| Contains more IronIron | +27% |
| Contains more ZincZinc | +265.7% |
| Contains less SodiumSodium | -91.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +18.5% |
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +375% |
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 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +95.6% |
| Contains more Vitamin B12Vitamin B12 | +246.8% |
| Contains more CholineCholine | +120.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +60.5% |
| Contains more Vitamin B1Vitamin B1 | +129.3% |
| Contains more Vitamin B2Vitamin B2 | +39.8% |
| Contains more Vitamin B5Vitamin B5 | +51.6% |
| Contains more Vitamin KVitamin K | +521.4% |
| Contains more FolateFolate | +244.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.47µg | 48% |
| Zinc | 4.9mg | 1.34mg | 32% |
| Sodium | 56mg | 630mg | 25% |
| Vitamin B6 | 0.579mg | 0.296mg | 22% |
| Protein | 27.66g | 17.19g | 21% |
| Vitamin B3 | 7.363mg | 5.575mg | 11% |
| Cholesterol | 79mg | 46mg | 11% |
| Polyunsaturated fat | 0.322g | 1.88g | 10% |
| Choline | 105.4mg | 47.8mg | 10% |
| Vitamin B1 | 0.075mg | 0.172mg | 8% |
| Selenium | 29.4µg | 24.8µg | 8% |
| Calcium | 20mg | 95mg | 8% |
| Carbs | 0g | 19.87g | 7% |
| Vitamin K | 1.4µg | 8.7µg | 6% |
| Vitamin B5 | 0.545mg | 0.826mg | 6% |
| Folate | 9µg | 31µg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Iron | 1.74mg | 1.37mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin B2 | 0.133mg | 0.186mg | 4% |
| Potassium | 339mg | 226mg | 3% |
| Vitamin E | 0.38mg | 0.61mg | 2% |
| Magnesium | 23mg | 32mg | 2% |
| Saturated fat | 3.395g | 3.109g | 1% |
| Monounsaturated fat | 3.317g | 2.949g | 1% |
| Calories | 192kcal | 220kcal | 1% |
| Vitamin D | 0.1µg | 1% | |
| Phosphorus | 210mg | 215mg | 1% |
| Copper | 0.082mg | 0.089mg | 1% |
| Vitamin D | 5IU | 1% | |
| Fats | 8.23g | 8.05g | 0% |
| Net carbs | 0g | 18.67g | N/A |
| Sugar | 0g | 4.68g | N/A |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.182mg | 0% | |
| Threonine | 1.105mg | 0% | |
| Isoleucine | 1.259mg | 0% | |
| Leucine | 2.201mg | 0% | |
| Lysine | 2.338mg | 0% | |
| Methionine | 0.72mg | 0% | |
| Phenylalanine | 1.093mg | 0% | |
| Valine | 1.372mg | 0% | |
| Histidine | 0.883mg | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
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:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more ProteinProtein | +60.9% |
| Contains more WaterWater | +22.2% |
| Contains more CarbsCarbs | +∞% |
~equal in
Fats
~8.05g
~equal in
Other
~2.37g
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
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +12.5% |
| Contains more Poly. FatPolyunsaturated fat | +483.9% |
~equal in
Saturated fat
~3.109g
