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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 C.
  • Flank steak covers your daily Vitamin B12 needs 68% more than Plantain raw.

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.
Flank steak
Flank steak
7
:
3
Plantain raw
Plantain raw
Contains more Calcium +566.7%
Contains more Iron +190%
Contains more Phosphorus +517.6%
Contains more Zinc +3400%
Contains more Selenium +1860%
Contains more Magnesium +60.9%
Contains more Potassium +47.2%
Contains less Sodium -92.9%
Equal in Copper - 0.081
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +566.7%
Contains more Iron +190%
Contains more Phosphorus +517.6%
Contains more Zinc +3400%
Contains more Selenium +1860%
Contains more Magnesium +60.9%
Contains more Potassium +47.2%
Contains less Sodium -92.9%
Equal in Copper - 0.081

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.
Flank steak
Flank steak
8
:
4
Plantain raw
Plantain raw
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +146.3%
Contains more Vitamin B3 +973.3%
Contains more Vitamin B5 +109.6%
Contains more Vitamin B6 +93.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +144.4%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +146.3%
Contains more Vitamin B3 +973.3%
Contains more Vitamin B5 +109.6%
Contains more Vitamin B6 +93.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +144.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Plantain raw
Plantain raw
Contains more Protein +2027.7%
Contains more Fats +2124.3%
Contains more Carbs +∞%
Equal in Water - 65.28
Equal in Other - 1.16
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +2027.7%
Contains more Fats +2124.3%
Contains more Carbs +∞%
Equal in Water - 65.28
Equal in Other - 1.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +10265.6%
Contains more Polyunsaturated fat +366.7%
Contains less Saturated Fat -95.8%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +10265.6%
Contains more Polyunsaturated fat +366.7%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 29.59g Plantain raw
Protein 27.66g 1.3g Flank steak
Fats 8.23g 0.37g Flank steak
Carbs 0g 31.89g Plantain raw
Calories 192kcal 122kcal Flank steak
Sugar 0g 15g Flank steak
Fiber 0g 2.3g Plantain raw
Calcium 20mg 3mg Flank steak
Iron 1.74mg 0.6mg Flank steak
Magnesium 23mg 37mg Plantain raw
Phosphorus 210mg 34mg Flank steak
Potassium 339mg 499mg Plantain raw
Sodium 56mg 4mg Plantain raw
Zinc 4.9mg 0.14mg Flank steak
Copper 0.082mg 0.081mg Flank steak
Manganese 0.009mg Flank steak
Selenium 29.4µg 1.5µg Flank steak
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0.38mg 0.14mg Flank steak
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.075mg 0.052mg Flank steak
Vitamin B2 0.133mg 0.054mg Flank steak
Vitamin B3 7.363mg 0.686mg Flank steak
Vitamin B5 0.545mg 0.26mg Flank steak
Vitamin B6 0.579mg 0.299mg Flank steak
Folate 9µg 22µg Plantain raw
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 0.7µg Flank steak
Tryptophan 0.182mg 0.015mg Flank steak
Threonine 1.105mg 0.034mg Flank steak
Isoleucine 1.259mg 0.036mg Flank steak
Leucine 2.201mg 0.059mg Flank steak
Lysine 2.338mg 0.06mg Flank steak
Methionine 0.72mg 0.017mg Flank steak
Phenylalanine 1.093mg 0.044mg Flank steak
Valine 1.372mg 0.046mg Flank steak
Histidine 0.883mg 0.064mg Flank steak
Cholesterol 79mg 0mg Plantain raw
Saturated Fat 3.395g 0.143g Plantain raw
Monounsaturated Fat 3.317g 0.032g Flank steak
Polyunsaturated fat 0.322g 0.069g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Flank steak
23%
Plantain raw
Minerals Daily Need Coverage Score
54%
Flank steak
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 79mg)
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.