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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
:
1
Fajita
Contains more Iron +75.8%
Contains more Calcium +53.8%
Contains more Potassium +19.4%
Contains more Copper +173.3%
Contains more Zinc +257.7%
Contains less Sodium -93%
Contains more Phosphorus +31.9%
Equal in Magnesium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 4% 26% 16% 10% 38% 119% 105%
Contains more Iron +75.8%
Contains more Calcium +53.8%
Contains more Potassium +19.4%
Contains more Copper +173.3%
Contains more Zinc +257.7%
Contains less Sodium -93%
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 Vitamin B12 +201.9%
Contains more Vitamin K +600%
Contains more Folate +125%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B5 +33.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 0% 25% 50% 90% 44% 90% 68% 1% 3%
Contains more Vitamin E +72.7%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +49.6%
Contains more Vitamin B12 +201.9%
Contains more Vitamin K +600%
Contains more Folate +125%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B5 +33.2%

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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 743mg)
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.

All nutrients comparison - raw data values

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

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.