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  6. Flank steak vs. Coconut oil

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

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A recap on differences between flank steak and coconut oil

  • Flank steak is higher than coconut oil in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, iron, and choline.
  • Coconut oil covers your daily saturated fat needs 395% more than flank steak.
  • The amount of cholesterol in coconut oil 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 Oil, coconut.

Infographic

Flank steak vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3380%
Contains more CopperCopper +∞%
Contains more ZincZinc +24400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +35033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Coconut oil DV% diff.
Saturated fat 3.395g 82.475g 359%
Fats 8.23g 99.06g 140%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0g 55%
Selenium 29.4µg 0µg 53%
Vitamin B3 7.363mg 0mg 46%
Vitamin B6 0.579mg 0mg 45%
Zinc 4.9mg 0.02mg 44%
Calories 192kcal 892kcal 35%
Phosphorus 210mg 0mg 30%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.05mg 21%
Choline 105.4mg 0.3mg 19%
Vitamin B5 0.545mg 0mg 11%
Potassium 339mg 0mg 10%
Vitamin B2 0.133mg 0mg 10%
Polyunsaturated fat 0.322g 1.702g 9%
Copper 0.082mg 0mg 9%
Monounsaturated fat 3.317g 6.332g 8%
Vitamin B1 0.075mg 0mg 6%
Magnesium 23mg 0mg 5%
Calcium 20mg 1mg 2%
Folate 9µg 0µg 2%
Vitamin E 0.38mg 0.11mg 2%
Sodium 56mg 0mg 2%
Vitamin K 1.4µg 0.6µg 1%
Manganese 0.009mg 0mg 0%
Trans fat 0.028g N/A
Tryptophan 0.182mg 0mg 0%
Threonine 1.105mg 0mg 0%
Isoleucine 1.259mg 0mg 0%
Leucine 2.201mg 0mg 0%
Lysine 2.338mg 0mg 0%
Methionine 0.72mg 0mg 0%
Phenylalanine 1.093mg 0mg 0%
Valine 1.372mg 0mg 0%
Histidine 0.883mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more WaterWater +213800%
Contains more FatsFats +1103.6%
~equal in Carbs ~0g
~equal in Other ~0.91g

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +90.9%
Contains more Poly. FatPolyunsaturated fat +428.6%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.