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  6. Flank steak vs. Coleslaw

Flank steak vs. Coleslaw — In-Depth Nutrition Comparison

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A recap on differences between flank steak and coleslaw

  • Flank steak is higher in vitamin B12, vitamin B3, zinc, vitamin B6, phosphorus, and iron, yet coleslaw is higher in vitamin K and vitamin C.
  • Flank steak covers your daily vitamin B12 needs 68% more than coleslaw.
  • Flank steak contains 36 times more vitamin B3 than coleslaw. While flank steak contains 7.363mg of vitamin B3, coleslaw contains only 0.206mg.
  • The amount of cholesterol in coleslaw 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 Fast foods, coleslaw.

Infographic

Flank steak vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +162.8%
Contains more IronIron +690.9%
Contains more CopperCopper +446.7%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +950%
Contains less SodiumSodium -72.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +50%
Contains more ManganeseManganese +1033.3%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +3474.3%
Contains more Vitamin B5Vitamin B5 +121.5%
Contains more Vitamin B6Vitamin B6 +417%
Contains more Vitamin B12Vitamin B12 +16200%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin KVitamin K +4964.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Coleslaw DV% diff.
Vitamin B12 1.63µg 0.01µg 68%
Vitamin K 1.4µg 70.9µg 58%
Protein 27.66g 0.95g 53%
Selenium 29.4µg 53%
Vitamin B3 7.363mg 0.206mg 45%
Zinc 4.9mg 0.14mg 43%
Vitamin B6 0.579mg 0.112mg 36%
Polyunsaturated fat 0.322g 5.348g 34%
Phosphorus 210mg 20mg 27%
Cholesterol 79mg 4mg 25%
Iron 1.74mg 0.22mg 19%
Choline 105.4mg 19%
Vitamin C 0mg 14.6mg 16%
Vitamin B2 0.133mg 0.02mg 9%
Saturated fat 3.395g 1.599g 8%
Fiber 0g 1.9g 8%
Copper 0.082mg 0.015mg 7%
Vitamin B5 0.545mg 0.246mg 6%
Potassium 339mg 129mg 6%
Sodium 56mg 203mg 6%
Carbs 0g 14.89g 5%
Manganese 0.009mg 0.102mg 4%
Magnesium 23mg 8mg 4%
Vitamin B1 0.075mg 0.026mg 4%
Vitamin A 0µg 28µg 3%
Fats 8.23g 9.91g 3%
Monounsaturated fat 3.317g 2.671g 2%
Fructose 1.44g 2%
Calories 192kcal 153kcal 2%
Folate 9µg 2%
Vitamin E 0.38mg 0.54mg 1%
Calcium 20mg 30mg 1%
Net carbs 0g 12.99g N/A
Sugar 0g 12.19g N/A
Trans fat 0.037g 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 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g 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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +2811.6%
Contains more FatsFats +20.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.4%
~equal in Other ~0.83g

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains more Mono. FatMonounsaturated fat +24.2%
Contains less Sat. FatSaturated fat -52.9%
Contains more Poly. FatPolyunsaturated fat +1560.9%

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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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.