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  6. Flank steak vs. Plantain raw

Flank steak vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between flank steak and plantain raw

  • Flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and choline, yet plantain raw is higher in vitamin A and vitamin C.
  • Flank steak covers your daily vitamin B12 needs 68% more than plantain raw.
  • 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 Plantains, raw.

Infographic

Flank steak vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +566.7%
Contains more IronIron +190%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +517.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1860%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +47.2%
Contains less SodiumSodium -92.9%
~equal in Copper ~0.081mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B2Vitamin B2 +146.3%
Contains more Vitamin B3Vitamin B3 +973.3%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +93.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +680.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~0µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +2027.7%
Contains more FatsFats +2124.3%
Contains more CarbsCarbs +∞%
~equal in Water ~65.28g
~equal in Other ~1.16g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +10265.6%
Contains more Poly. FatPolyunsaturated fat +366.7%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Plantain raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flank steak Plantain raw DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.3g 53%
Selenium 29.4µg 1.5µg 51%
Zinc 4.9mg 0.14mg 43%
Vitamin B3 7.363mg 0.686mg 42%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 34mg 25%
Vitamin B6 0.579mg 0.299mg 22%
Vitamin C 0mg 18.4mg 20%
Choline 105.4mg 13.5mg 17%
Saturated fat 3.395g 0.143g 15%
Iron 1.74mg 0.6mg 14%
Fats 8.23g 0.37g 12%
Carbs 0g 31.89g 11%
Fiber 0g 2.3g 9%
Monounsaturated fat 3.317g 0.032g 8%
Vitamin B5 0.545mg 0.26mg 6%
Vitamin A 0µg 56µg 6%
Vitamin B2 0.133mg 0.054mg 6%
Potassium 339mg 499mg 5%
Calories 192kcal 122kcal 4%
Folate 9µg 22µg 3%
Magnesium 23mg 37mg 3%
Polyunsaturated fat 0.322g 0.069g 2%
Vitamin B1 0.075mg 0.052mg 2%
Vitamin E 0.38mg 0.14mg 2%
Sodium 56mg 4mg 2%
Calcium 20mg 3mg 2%
Vitamin K 1.4µg 0.7µg 1%
Net carbs 0g 29.59g N/A
Sugar 0g 15g N/A
Copper 0.082mg 0.081mg 0%
Manganese 0.009mg 0%
Tryptophan 0.182mg 0.015mg 0%
Threonine 1.105mg 0.034mg 0%
Isoleucine 1.259mg 0.036mg 0%
Leucine 2.201mg 0.059mg 0%
Lysine 2.338mg 0.06mg 0%
Methionine 0.72mg 0.017mg 0%
Phenylalanine 1.093mg 0.044mg 0%
Valine 1.372mg 0.046mg 0%
Histidine 0.883mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Flank steak
18%
Plantain raw
Minerals Daily Need Coverage Score
54%
Flank steak
15%
Plantain raw

Comparison summary

Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 3.252g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.