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  6. Flank steak vs. Garlic

Flank steak vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between flank steak and garlic

  • Flank steak has more vitamin B12, vitamin B3, zinc, and selenium; however, garlic is higher in manganese, vitamin B6, vitamin C, and copper.
  • Garlic covers your daily need for manganese, 72% more than flank steak.
  • Garlic has less cholesterol.
  • The glycemic index of garlic is higher.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Garlic, raw.

Infographic

Flank steak vs Garlic 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" 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%
Garlic
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more ZincZinc +322.4%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +107%
Contains more CalciumCalcium +805%
Contains more PotassiumPotassium +18.3%
Contains more CopperCopper +264.6%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +18477.8%
~equal in Magnesium ~25mg
~equal in Iron ~1.7mg

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%
Garlic
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +951.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +354.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more Vitamin KVitamin K +21.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.596mg

All nutrients comparison - raw data values

Nutrient Flank steak Garlic DV% diff.
Manganese 0.009mg 1.672mg 72%
Vitamin B12 1.63µg 0µg 68%
Vitamin B6 0.579mg 1.235mg 50%
Protein 27.66g 6.36g 43%
Vitamin B3 7.363mg 0.7mg 42%
Vitamin C 0mg 31.2mg 35%
Zinc 4.9mg 1.16mg 34%
Selenium 29.4µg 14.2µg 28%
Cholesterol 79mg 0mg 26%
Copper 0.082mg 0.299mg 24%
Calcium 20mg 181mg 16%
Saturated fat 3.395g 0.089g 15%
Choline 105.4mg 23.2mg 15%
Fats 8.23g 0.5g 12%
Carbs 0g 33.06g 11%
Vitamin B1 0.075mg 0.2mg 10%
Phosphorus 210mg 153mg 8%
Fiber 0g 2.1g 8%
Monounsaturated fat 3.317g 0.011g 8%
Folate 9µg 3µg 2%
Calories 192kcal 149kcal 2%
Vitamin B2 0.133mg 0.11mg 2%
Vitamin E 0.38mg 0.08mg 2%
Sodium 56mg 17mg 2%
Potassium 339mg 401mg 2%
Vitamin B5 0.545mg 0.596mg 1%
Iron 1.74mg 1.7mg 1%
Net carbs 0g 30.96g N/A
Magnesium 23mg 25mg 0%
Sugar 0g 1g N/A
Vitamin K 1.4µg 1.7µg 0%
Polyunsaturated fat 0.322g 0.249g 0%
Tryptophan 0.182mg 0.066mg 0%
Threonine 1.105mg 0.157mg 0%
Isoleucine 1.259mg 0.217mg 0%
Leucine 2.201mg 0.308mg 0%
Lysine 2.338mg 0.273mg 0%
Methionine 0.72mg 0.076mg 0%
Phenylalanine 1.093mg 0.183mg 0%
Valine 1.372mg 0.291mg 0%
Histidine 0.883mg 0.113mg 0%

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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +334.9%
Contains more FatsFats +1546%
Contains more CarbsCarbs +∞%
~equal in Water ~58.58g
~equal in Other ~1.5g

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +30054.5%
Contains more Poly. FatPolyunsaturated fat +29.3%
Contains less Sat. FatSaturated fat -97.4%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.