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Flank steak vs Fajita - In-Depth Nutrition Comparison

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Differences between Flank steak and Fajita

  • Flank steak has more Vitamin B12, Zinc, Selenium, Vitamin B3, Vitamin B6, Iron, and Choline, while Fajita has more Phosphorus.
  • Flank steak's daily need coverage for Vitamin B12 is 45% higher.
  • Fajita contains 4 times less Zinc than Flank steak. Flank steak contains 4.9mg of Zinc, while Fajita contains 1.37mg.
  • The amount of Saturated Fat in Fajita is lower.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and USDA Commodity, chicken fajita strips, frozen.

Infographic

Flank steak vs Fajita infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +53.8%
Contains more Iron +75.8%
Contains more Potassium +19.4%
Contains less Sodium -93%
Contains more Zinc +257.7%
Contains more Copper +173.3%
Contains more Phosphorus +31.9%
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 38% 16% 119% 26% 105% 38% 10%
Contains more Calcium +53.8%
Contains more Iron +75.8%
Contains more Potassium +19.4%
Contains less Sodium -93%
Contains more Zinc +257.7%
Contains more Copper +173.3%
Contains more Phosphorus +31.9%
Equal in Magnesium - 22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Fajita
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +49.6%
Contains more Folate +125%
Contains more Vitamin B12 +201.9%
Contains more Vitamin K +600%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B5 +33.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 25% 50% 90% 44% 90% 3% 68% 1%
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +49.6%
Contains more Folate +125%
Contains more Vitamin B12 +201.9%
Contains more Vitamin K +600%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B5 +33.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Fajita
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Fajita Opinion
Net carbs 0g 2.23g Fajita
Protein 27.66g 18.56g Flank steak
Fats 8.23g 5.73g Flank steak
Carbs 0g 2.23g Fajita
Calories 192kcal 135kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 20mg 13mg Flank steak
Iron 1.74mg 0.99mg Flank steak
Magnesium 23mg 22mg Flank steak
Phosphorus 210mg 277mg Fajita
Potassium 339mg 284mg Flank steak
Sodium 56mg 799mg Flank steak
Zinc 4.9mg 1.37mg Flank steak
Copper 0.082mg 0.03mg Flank steak
Vitamin A 0IU 0IU
Vitamin E 0.38mg 0.22mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.1mg Fajita
Vitamin B2 0.133mg 0.213mg Fajita
Vitamin B3 7.363mg 4.779mg Flank steak
Vitamin B5 0.545mg 0.726mg Fajita
Vitamin B6 0.579mg 0.387mg Flank steak
Folate 9µg 4µg Flank steak
Vitamin B12 1.63µg 0.54µg Flank steak
Vitamin K 1.4µg 0.2µg Flank steak
Tryptophan 0.182mg 0.2mg Fajita
Threonine 1.105mg 0.452mg Flank steak
Isoleucine 1.259mg 0.813mg Flank steak
Leucine 2.201mg 1.56mg Flank steak
Lysine 2.338mg 1.857mg Flank steak
Methionine 0.72mg 0.552mg Flank steak
Phenylalanine 1.093mg 0.763mg Flank steak
Valine 1.372mg 0.847mg Flank steak
Histidine 0.883mg 0.68mg Flank steak
Cholesterol 79mg 88mg Flank steak
Trans Fat g g
Saturated Fat 3.395g 1.596g Fajita
Monounsaturated Fat 3.317g 2.333g Flank steak
Polyunsaturated fat 0.322g 1.089g Fajita

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Fajita
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
31
Fajita
Mineral Summary Score
47
Flank steak
44
Fajita

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
111%
Fajita
Carbohydrates
0%
Flank steak
2%
Fajita
Fats
38%
Flank steak
26%
Fajita

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 743mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Saturated Fat?
Fajita
Fajita is lower in Saturated Fat (difference - 1.799g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.