Flank steak vs. Fortune cookie — In-Depth Nutrition Comparison
Compare
How are flank steak and fortune cookie different?
- Flank steak is higher in vitamin B12, selenium, vitamin B6, zinc, vitamin B3, phosphorus, and choline; however, fortune cookie is richer in folate.
- Daily need coverage for vitamin B12 for flank steak is 68% higher.
- Flank steak contains 45 times more vitamin B6 than fortune cookie. While flank steak contains 0.579mg of vitamin B6, fortune cookie contains only 0.013mg.
- Fortune cookie has less cholesterol.
- Flank steak has a lower glycemic index (0) than fortune cookie (77).
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cookies, fortune are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +228.6% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +726.8% |
| Contains more IronIron | +20.8% |
| Contains more CopperCopper | +36.7% |
| Contains more ZincZinc | +2782.4% |
| Contains more PhosphorusPhosphorus | +500% |
| Contains more SeleniumSelenium | +913.8% |
| Contains less SodiumSodium | -44.6% |
| Contains more ManganeseManganese | +2011.1% |
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.
| Contains more Vitamin EVitamin E | +1166.7% |
| Contains more Vitamin B3Vitamin B3 | +300.2% |
| Contains more Vitamin B5Vitamin B5 | +83.5% |
| Contains more Vitamin B6Vitamin B6 | +4353.8% |
| Contains more Vitamin B12Vitamin B12 | +16200% |
| Contains more Vitamin KVitamin K | +27.3% |
| Contains more CholineCholine | +1656.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +142.7% |
| Contains more FolateFolate | +633.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +558.6% |
| Contains more FatsFats | +204.8% |
| Contains more WaterWater | +702.1% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains more Mono. FatMonounsaturated fat | +146.6% |
| Contains less Sat. FatSaturated fat | -80.3% |
| Contains more Poly. FatPolyunsaturated fat | +44.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0.01µg | 68% |
| Selenium | 29.4µg | 2.9µg | 48% |
| Protein | 27.66g | 4.2g | 47% |
| Vitamin B6 | 0.579mg | 0.013mg | 44% |
| Zinc | 4.9mg | 0.17mg | 43% |
| Vitamin B3 | 7.363mg | 1.84mg | 35% |
| Carbs | 0g | 84g | 28% |
| Cholesterol | 79mg | 2mg | 26% |
| Phosphorus | 210mg | 35mg | 25% |
| Choline | 105.4mg | 6mg | 18% |
| Folate | 9µg | 66µg | 14% |
| Saturated fat | 3.395g | 0.669g | 12% |
| Vitamin B1 | 0.075mg | 0.182mg | 9% |
| Calories | 192kcal | 378kcal | 9% |
| Fats | 8.23g | 2.7g | 9% |
| Potassium | 339mg | 41mg | 9% |
| Manganese | 0.009mg | 0.19mg | 8% |
| Fiber | 0g | 1.6g | 6% |
| Monounsaturated fat | 3.317g | 1.345g | 5% |
| Vitamin B5 | 0.545mg | 0.297mg | 5% |
| Iron | 1.74mg | 1.44mg | 4% |
| Magnesium | 23mg | 7mg | 4% |
| Copper | 0.082mg | 0.06mg | 2% |
| Vitamin E | 0.38mg | 0.03mg | 2% |
| Calcium | 20mg | 12mg | 1% |
| Polyunsaturated fat | 0.322g | 0.466g | 1% |
| Sodium | 56mg | 31mg | 1% |
| Net carbs | 0g | 82.4g | N/A |
| Sugar | 0g | 45.42g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B2 | 0.133mg | 0.13mg | 0% |
| Vitamin K | 1.4µg | 1.1µg | 0% |
| Tryptophan | 0.182mg | 0.061mg | 0% |
| Threonine | 1.105mg | 0.123mg | 0% |
| Isoleucine | 1.259mg | 0.165mg | 0% |
| Leucine | 2.201mg | 0.295mg | 0% |
| Lysine | 2.338mg | 0.157mg | 0% |
| Methionine | 0.72mg | 0.076mg | 0% |
| Phenylalanine | 1.093mg | 0.203mg | 0% |
| Valine | 1.372mg | 0.192mg | 0% |
| Histidine | 0.883mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
15%
Minerals Daily Need Coverage Score
54%
15%
Comparison summary
Which food is lower in Cholesterol?
Fortune cookie is lower in Cholesterol (difference - 77mg)
Which food contains less Sodium?
Fortune cookie contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Fortune cookie is lower in Saturated fat (difference - 2.726g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)