Flank steak vs. Egg white — In-Depth Nutrition Comparison
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Important differences between flank steak and egg whites
- Flank steak has more vitamin B12, vitamin B3, zinc, vitamin B6, phosphorus, iron, choline, and selenium; however, egg whites have more vitamin B2.
- Flank steak's daily need coverage for vitamin B12 is 64% more.
The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Egg, white, raw, fresh.
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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 | +109.1% |
| Contains more CalciumCalcium | +185.7% |
| Contains more PotassiumPotassium | +108% |
| Contains more IronIron | +2075% |
| Contains more CopperCopper | +256.5% |
| Contains more ZincZinc | +16233.3% |
| Contains more PhosphorusPhosphorus | +1300% |
| Contains less SodiumSodium | -66.3% |
| Contains more SeleniumSelenium | +47% |
| Contains more ManganeseManganese | +22.2% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1775% |
| Contains more Vitamin B3Vitamin B3 | +6912.4% |
| Contains more Vitamin B5Vitamin B5 | +186.8% |
| Contains more Vitamin B6Vitamin B6 | +11480% |
| Contains more Vitamin B12Vitamin B12 | +1711.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +9481.8% |
| Contains more Vitamin B2Vitamin B2 | +230.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.09µg | 64% |
| Vitamin B3 | 7.363mg | 0.105mg | 45% |
| Vitamin B6 | 0.579mg | 0.005mg | 44% |
| Zinc | 4.9mg | 0.03mg | 44% |
| Protein | 27.66g | 10.9g | 34% |
| Phosphorus | 210mg | 15mg | 28% |
| Cholesterol | 79mg | 0mg | 26% |
| Vitamin B2 | 0.133mg | 0.439mg | 24% |
| Iron | 1.74mg | 0.08mg | 21% |
| Choline | 105.4mg | 1.1mg | 19% |
| Selenium | 29.4µg | 20µg | 17% |
| Saturated fat | 3.395g | 0g | 15% |
| Fats | 8.23g | 0.17g | 12% |
| Monounsaturated fat | 3.317g | 0g | 8% |
| Vitamin B5 | 0.545mg | 0.19mg | 7% |
| Calories | 192kcal | 52kcal | 7% |
| Copper | 0.082mg | 0.023mg | 7% |
| Vitamin B1 | 0.075mg | 0.004mg | 6% |
| Sodium | 56mg | 166mg | 5% |
| Potassium | 339mg | 163mg | 5% |
| Magnesium | 23mg | 11mg | 3% |
| Vitamin E | 0.38mg | 0mg | 3% |
| Polyunsaturated fat | 0.322g | 0g | 2% |
| Calcium | 20mg | 7mg | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Folate | 9µg | 4µg | 1% |
| Net carbs | 0g | 0.73g | N/A |
| Carbs | 0g | 0.73g | 0% |
| Sugar | 0g | 0.71g | N/A |
| Manganese | 0.009mg | 0.011mg | 0% |
| Tryptophan | 0.182mg | 0.125mg | 0% |
| Threonine | 1.105mg | 0.449mg | 0% |
| Isoleucine | 1.259mg | 0.661mg | 0% |
| Leucine | 2.201mg | 1.016mg | 0% |
| Lysine | 2.338mg | 0.806mg | 0% |
| Methionine | 0.72mg | 0.399mg | 0% |
| Phenylalanine | 1.093mg | 0.686mg | 0% |
| Valine | 1.372mg | 0.809mg | 0% |
| Histidine | 0.883mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
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:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more ProteinProtein | +153.8% |
| Contains more FatsFats | +4741.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +36.5% |
~equal in
Other
~0.63g
