Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Coconut milk

Flank steak vs. Coconut milk — In-Depth Nutrition Comparison

Compare

A recap on differences between flank steak and coconut milk

  • Flank steak is higher in vitamin B12, selenium, vitamin B6, vitamin B3, zinc, and choline, yet coconut milk is higher in manganese and copper.
  • Coconut milk covers your daily saturated fat needs 89% more than flank steak.
  • The amount of cholesterol in coconut milk is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Flank steak vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +28.9%
Contains more ZincZinc +631.3%
Contains more PhosphorusPhosphorus +110%
Contains more SeleniumSelenium +374.2%
Contains more MagnesiumMagnesium +60.9%
Contains more CopperCopper +224.4%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +10077.8%
~equal in Iron ~1.64mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +868.8%
Contains more Vitamin B5Vitamin B5 +197.8%
Contains more Vitamin B6Vitamin B6 +1654.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +1140%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +77.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Coconut milk DV% diff.
Saturated fat 3.395g 21.14g 81%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 2.29g 51%
Vitamin B6 0.579mg 0.033mg 42%
Selenium 29.4µg 6.2µg 42%
Vitamin B3 7.363mg 0.76mg 41%
Manganese 0.009mg 0.916mg 39%
Zinc 4.9mg 0.67mg 38%
Cholesterol 79mg 0mg 26%
Fats 8.23g 23.84g 24%
Copper 0.082mg 0.266mg 20%
Choline 105.4mg 8.5mg 18%
Phosphorus 210mg 100mg 16%
Vitamin B2 0.133mg 0mg 10%
Fiber 0g 2.2g 9%
Vitamin B5 0.545mg 0.183mg 7%
Monounsaturated fat 3.317g 1.014g 6%
Vitamin B1 0.075mg 0.026mg 4%
Vitamin C 0mg 2.8mg 3%
Magnesium 23mg 37mg 3%
Folate 9µg 16µg 2%
Calories 192kcal 230kcal 2%
Vitamin E 0.38mg 0.15mg 2%
Sodium 56mg 15mg 2%
Potassium 339mg 263mg 2%
Carbs 0g 5.54g 2%
Iron 1.74mg 1.64mg 1%
Vitamin K 1.4µg 0.1µg 1%
Net carbs 0g 3.34g N/A
Calcium 20mg 16mg 0%
Sugar 0g 3.34g N/A
Polyunsaturated fat 0.322g 0.261g 0%
Tryptophan 0.182mg 0.027mg 0%
Threonine 1.105mg 0.083mg 0%
Isoleucine 1.259mg 0.09mg 0%
Leucine 2.201mg 0.17mg 0%
Lysine 2.338mg 0.101mg 0%
Methionine 0.72mg 0.043mg 0%
Phenylalanine 1.093mg 0.116mg 0%
Valine 1.372mg 0.139mg 0%
Histidine 0.883mg 0.053mg 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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +1107.9%
Contains more FatsFats +189.7%
Contains more CarbsCarbs +∞%
~equal in Water ~67.62g
~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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +227.1%
Contains more Poly. FatPolyunsaturated fat +23.4%

People also compare

Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami
Coconut milk
Coconut milk vs Coconut
Coconut
Coconut milk
Coconut milk vs Milk
Milk
Coconut milk
Coconut milk vs Sugar
Sugar

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.