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  6. Flank steak vs. Grape

Flank steak vs. Grape — In-Depth Nutrition Comparison

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How are Flank steak and Grape different?

  • Flank steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B3, Vitamin B6, Phosphorus, Choline, and Iron, however, Grape is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Flank steak is 68% higher.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Grapes, american type (slip skin), raw are the varieties used in this article.

Infographic

Flank steak vs Grape 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
8
:
2
Grape
Grape
Contains more Calcium +42.9%
Contains more Iron +500%
Contains more Magnesium +360%
Contains more Phosphorus +2000%
Contains more Potassium +77.5%
Contains more Zinc +12150%
Contains more Copper +105%
Contains more Selenium +29300%
Contains less Sodium -96.4%
Contains more Manganese +7877.8%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +42.9%
Contains more Iron +500%
Contains more Magnesium +360%
Contains more Phosphorus +2000%
Contains more Potassium +77.5%
Contains more Zinc +12150%
Contains more Copper +105%
Contains more Selenium +29300%
Contains less Sodium -96.4%
Contains more Manganese +7877.8%

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
7
:
5
Grape
Grape
Contains more Vitamin E +100%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +2354.3%
Contains more Vitamin B5 +2170.8%
Contains more Vitamin B6 +426.4%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.7%
Contains more Vitamin K +942.9%
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin E +100%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +2354.3%
Contains more Vitamin B5 +2170.8%
Contains more Vitamin B6 +426.4%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.7%
Contains more Vitamin K +942.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Grape
Grape
Contains more Protein +4290.5%
Contains more Fats +2251.4%
Contains more Carbs +∞%
Contains more Water +26.7%
Equal in Other - 0.57
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +4290.5%
Contains more Fats +2251.4%
Contains more Carbs +∞%
Contains more Water +26.7%
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
2
:
1
Grape
Grape
Contains more Monounsaturated Fat +23592.9%
Contains more Polyunsaturated fat +215.7%
Contains less Saturated Fat -96.6%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +23592.9%
Contains more Polyunsaturated fat +215.7%
Contains less Saturated Fat -96.6%

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 Grape
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Grape Opinion
Net carbs 0g 16.25g Grape
Protein 27.66g 0.63g Flank steak
Fats 8.23g 0.35g Flank steak
Carbs 0g 17.15g Grape
Calories 192kcal 67kcal Flank steak
Sugar 0g 16.25g Flank steak
Fiber 0g 0.9g Grape
Calcium 20mg 14mg Flank steak
Iron 1.74mg 0.29mg Flank steak
Magnesium 23mg 5mg Flank steak
Phosphorus 210mg 10mg Flank steak
Potassium 339mg 191mg Flank steak
Sodium 56mg 2mg Grape
Zinc 4.9mg 0.04mg Flank steak
Copper 0.082mg 0.04mg Flank steak
Manganese 0.009mg 0.718mg Grape
Selenium 29.4µg 0.1µg Flank steak
Vitamin A 0IU 100IU Grape
Vitamin A RAE 0µg 5µg Grape
Vitamin E 0.38mg 0.19mg Flank steak
Vitamin C 0mg 4mg Grape
Vitamin B1 0.075mg 0.092mg Grape
Vitamin B2 0.133mg 0.057mg Flank steak
Vitamin B3 7.363mg 0.3mg Flank steak
Vitamin B5 0.545mg 0.024mg Flank steak
Vitamin B6 0.579mg 0.11mg Flank steak
Folate 9µg 4µg Flank steak
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 14.6µg Grape
Tryptophan 0.182mg 0.003mg Flank steak
Threonine 1.105mg 0.017mg Flank steak
Isoleucine 1.259mg 0.005mg Flank steak
Leucine 2.201mg 0.013mg Flank steak
Lysine 2.338mg 0.014mg Flank steak
Methionine 0.72mg 0.021mg Flank steak
Phenylalanine 1.093mg 0.013mg Flank steak
Valine 1.372mg 0.017mg Flank steak
Histidine 0.883mg 0.023mg Flank steak
Cholesterol 79mg 0mg Grape
Saturated Fat 3.395g 0.114g Grape
Monounsaturated Fat 3.317g 0.014g Flank steak
Polyunsaturated fat 0.322g 0.102g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Grape
Minerals Daily Need Coverage Score
54%
Flank steak
15%
Grape

Comparison summary

Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Grape
Grape is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 3.281g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 16.25g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 49)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.5)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.