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  6. Flank steak vs. Macaroon

Flank steak vs. Macaroon — In-Depth Nutrition Comparison

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What are the differences between flank steak and macaroon?

  • Flank steak is higher in vitamin B12, vitamin B3, selenium, zinc, vitamin B6, and phosphorus; however, macaroon is richer in copper and fiber.
  • Macaroon's daily need coverage for saturated fat is 84% more.
  • Macaroon has less cholesterol.
  • Flank steak has a lower glycemic index (0) than macaroon (32).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cookies, coconut macaroon types in this article.

Infographic

Flank steak vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +175.6%
Contains more IronIron +112.2%
Contains more ZincZinc +571.2%
Contains more PhosphorusPhosphorus +208.8%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +332.4%
Contains more MagnesiumMagnesium +26.1%
Contains more CopperCopper +228%

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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +3246.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +503.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27.3%
Contains more FolateFolate +200%
Contains more CholineCholine +1058.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Macaroon DV% diff.
Saturated fat 3.395g 20.099g 76%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 3.02g 49%
Vitamin B3 7.363mg 0.22mg 45%
Selenium 29.4µg 6.8µg 41%
Zinc 4.9mg 0.73mg 38%
Vitamin B6 0.579mg 0.096mg 37%
Cholesterol 79mg 0mg 26%
Fats 8.23g 22.55g 22%
Copper 0.082mg 0.269mg 21%
Phosphorus 210mg 68mg 20%
Carbs 0g 61.22g 20%
Fiber 0g 5.1g 20%
Choline 105.4mg 9.1mg 18%
Calories 192kcal 460kcal 13%
Iron 1.74mg 0.82mg 12%
Vitamin B5 0.545mg 11%
Sodium 56mg 241mg 8%
Vitamin B2 0.133mg 0.06mg 6%
Potassium 339mg 123mg 6%
Vitamin B1 0.075mg 0.02mg 5%
Monounsaturated fat 3.317g 1.61g 4%
Polyunsaturated fat 0.322g 0.81g 3%
Calcium 20mg 5mg 2%
Folate 9µg 3µg 2%
Vitamin E 0.38mg 0.19mg 1%
Magnesium 23mg 29mg 1%
Net carbs 0g 56.12g N/A
Sugar 0g 45.16g N/A
Manganese 0.009mg 0%
Vitamin K 1.4µg 1.1µg 0%
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%

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% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +815.9%
Contains more WaterWater +458%
Contains more FatsFats +174%
Contains more CarbsCarbs +∞%
~equal in Other ~1.71g

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +106%
Contains more Poly. FatPolyunsaturated fat +151.6%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.