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  6. Flank steak vs. Coconut

Flank steak vs. Coconut — In-Depth Nutrition Comparison

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Important differences between flank steak and coconut

  • Flank steak has more vitamin B12, vitamin B3, vitamin B6, selenium, and zinc; however, coconut has more manganese, copper, and fiber.
  • Coconut's daily need coverage for saturated fat is 132% more.
  • Coconut is lower in cholesterol.
  • Coconut 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 Nuts, coconut meat, raw.

Infographic

Flank steak vs Coconut 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.
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +42.9%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +85.8%
Contains more SeleniumSelenium +191.1%
Contains more MagnesiumMagnesium +39.1%
Contains more IronIron +39.7%
Contains more CopperCopper +430.5%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +16566.7%
~equal in Potassium ~356mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +1263.5%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B6Vitamin B6 +972.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +771.1%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +188.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Coconut DV% diff.
Saturated fat 3.395g 29.698g 120%
Vitamin B12 1.63µg 0µg 68%
Manganese 0.009mg 1.5mg 65%
Protein 27.66g 3.33g 49%
Vitamin B3 7.363mg 0.54mg 43%
Vitamin B6 0.579mg 0.054mg 40%
Fats 8.23g 33.49g 39%
Copper 0.082mg 0.435mg 39%
Fiber 0g 9g 36%
Selenium 29.4µg 10.1µg 35%
Zinc 4.9mg 1.1mg 35%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 12.1mg 17%
Phosphorus 210mg 113mg 14%
Iron 1.74mg 2.43mg 9%
Vitamin B2 0.133mg 0.02mg 9%
Calories 192kcal 354kcal 8%
Carbs 0g 15.23g 5%
Monounsaturated fat 3.317g 1.425g 5%
Vitamin B5 0.545mg 0.3mg 5%
Folate 9µg 26µg 4%
Vitamin C 0mg 3.3mg 4%
Magnesium 23mg 32mg 2%
Sodium 56mg 20mg 2%
Vitamin K 1.4µg 0.2µg 1%
Vitamin B1 0.075mg 0.066mg 1%
Vitamin E 0.38mg 0.24mg 1%
Potassium 339mg 356mg 1%
Calcium 20mg 14mg 1%
Net carbs 0g 6.23g N/A
Sugar 0g 6.23g N/A
Polyunsaturated fat 0.322g 0.366g 0%
Tryptophan 0.182mg 0.039mg 0%
Threonine 1.105mg 0.121mg 0%
Isoleucine 1.259mg 0.131mg 0%
Leucine 2.201mg 0.247mg 0%
Lysine 2.338mg 0.147mg 0%
Methionine 0.72mg 0.062mg 0%
Phenylalanine 1.093mg 0.169mg 0%
Valine 1.372mg 0.202mg 0%
Histidine 0.883mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +730.6%
Contains more WaterWater +36.6%
Contains more FatsFats +306.9%
Contains more CarbsCarbs +∞%
~equal in Other ~0.96g

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +132.8%
Contains more Poly. FatPolyunsaturated fat +13.7%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.