Flank steak vs. Gratin — In-Depth Nutrition Comparison
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Differences between flank steak and gratin
- Flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron, while gratin has more vitamin C.
- Flank steak's daily need coverage for vitamin B12 is 68% higher.
- Gratin contains 11 times less selenium than flank steak. Flank steak contains 29.4µg of selenium, while gratin contains 2.7µg.
- The amount of cholesterol in gratin 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 Potatoes, au gratin, home-prepared from recipe using butter.
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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 | +15% |
| Contains more IronIron | +171.9% |
| Contains more ZincZinc | +610.1% |
| Contains more PhosphorusPhosphorus | +85.8% |
| Contains less SodiumSodium | -87.1% |
| Contains more SeleniumSelenium | +988.9% |
| Contains more CalciumCalcium | +495% |
| Contains more PotassiumPotassium | +16.8% |
| Contains more CopperCopper | +95.1% |
| Contains more ManganeseManganese | +1688.9% |
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 | +17.2% |
| Contains more Vitamin B2Vitamin B2 | +14.7% |
| Contains more Vitamin B3Vitamin B3 | +641.5% |
| Contains more Vitamin B5Vitamin B5 | +40.8% |
| Contains more Vitamin B6Vitamin B6 | +232.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +22.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Selenium | 29.4µg | 2.7µg | 49% |
| Protein | 27.66g | 5.06g | 45% |
| Vitamin B3 | 7.363mg | 0.993mg | 40% |
| Zinc | 4.9mg | 0.69mg | 38% |
| Vitamin B6 | 0.579mg | 0.174mg | 31% |
| Cholesterol | 79mg | 23mg | 19% |
| Choline | 105.4mg | 19% | |
| Sodium | 56mg | 433mg | 16% |
| Iron | 1.74mg | 0.64mg | 14% |
| Phosphorus | 210mg | 113mg | 14% |
| Vitamin C | 0mg | 9.9mg | 11% |
| Calcium | 20mg | 119mg | 10% |
| Copper | 0.082mg | 0.16mg | 9% |
| Fiber | 0g | 1.8g | 7% |
| Vitamin A | 0µg | 64µg | 7% |
| Manganese | 0.009mg | 0.161mg | 7% |
| Saturated fat | 3.395g | 4.733g | 6% |
| Carbs | 0g | 11.27g | 4% |
| Vitamin E | 0.38mg | 3% | |
| Monounsaturated fat | 3.317g | 2.149g | 3% |
| Vitamin B5 | 0.545mg | 0.387mg | 3% |
| Calories | 192kcal | 132kcal | 3% |
| Potassium | 339mg | 396mg | 2% |
| Folate | 9µg | 11µg | 1% |
| Vitamin B1 | 0.075mg | 0.064mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Vitamin B2 | 0.133mg | 0.116mg | 1% |
| Magnesium | 23mg | 20mg | 1% |
| Fats | 8.23g | 7.59g | 1% |
| Net carbs | 0g | 9.47g | N/A |
| Polyunsaturated fat | 0.322g | 0.276g | 0% |
| Tryptophan | 0.182mg | 0.07mg | 0% |
| Threonine | 1.105mg | 0.192mg | 0% |
| Isoleucine | 1.259mg | 0.284mg | 0% |
| Leucine | 2.201mg | 0.443mg | 0% |
| Lysine | 2.338mg | 0.381mg | 0% |
| Methionine | 0.72mg | 0.117mg | 0% |
| Phenylalanine | 1.093mg | 0.254mg | 0% |
| Valine | 1.372mg | 0.325mg | 0% |
| Histidine | 0.883mg | 0.151mg | 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:
5.06 g
Fats:
7.59 g
Carbs:
11.27 g
Water:
74 g
Other:
2.08 g
| Contains more ProteinProtein | +446.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.3% |
~equal in
Fats
~7.59g
~equal in
Other
~2.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
4.733 g
Monounsaturated fat:
Mono. Fat
2.149 g
Polyunsaturated fat:
Poly. Fat
0.276 g
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Mono. FatMonounsaturated fat | +54.4% |
| Contains more Poly. FatPolyunsaturated fat | +16.7% |
