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  6. Flank steak vs. Gratin

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.

Infographic

Flank steak vs Gratin 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.
Flank steak
Flank steak
6
:
4
Gratin
Gratin
Contains more Iron +171.9%
Contains more Magnesium +15%
Contains more Phosphorus +85.8%
Contains less Sodium -87.1%
Contains more Zinc +610.1%
Contains more Selenium +988.9%
Contains more Calcium +495%
Contains more Potassium +16.8%
Contains more Copper +95.1%
Contains more Manganese +1688.9%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +171.9%
Contains more Magnesium +15%
Contains more Phosphorus +85.8%
Contains less Sodium -87.1%
Contains more Zinc +610.1%
Contains more Selenium +988.9%
Contains more Calcium +495%
Contains more Potassium +16.8%
Contains more Copper +95.1%
Contains more Manganese +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.
Flank steak
Flank steak
8
:
4
Gratin
Gratin
Contains more Vitamin B1 +17.2%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B3 +641.5%
Contains more Vitamin B5 +40.8%
Contains more Vitamin B6 +232.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +22.2%
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%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B3 +641.5%
Contains more Vitamin B5 +40.8%
Contains more Vitamin B6 +232.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Gratin
Gratin
Contains more Protein +446.6%
Contains more Carbs +∞%
Contains more Water +15.3%
Equal in Fats - 7.59
Equal in Other - 2.08
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Protein +446.6%
Contains more Carbs +∞%
Contains more Water +15.3%
Equal in Fats - 7.59
Equal in Other - 2.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
3
:
0
Gratin
Gratin
Contains less Saturated Fat -28.3%
Contains more Monounsaturated Fat +54.4%
Contains more Polyunsaturated fat +16.7%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -28.3%
Contains more Monounsaturated Fat +54.4%
Contains more Polyunsaturated fat +16.7%

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

All nutrients comparison - raw data values

Nutrient Flank steak Gratin Opinion
Net carbs 0g 9.47g Gratin
Protein 27.66g 5.06g Flank steak
Fats 8.23g 7.59g Flank steak
Carbs 0g 11.27g Gratin
Calories 192kcal 132kcal Flank steak
Fiber 0g 1.8g Gratin
Calcium 20mg 119mg Gratin
Iron 1.74mg 0.64mg Flank steak
Magnesium 23mg 20mg Flank steak
Phosphorus 210mg 113mg Flank steak
Potassium 339mg 396mg Gratin
Sodium 56mg 433mg Flank steak
Zinc 4.9mg 0.69mg Flank steak
Copper 0.082mg 0.16mg Gratin
Manganese 0.009mg 0.161mg Gratin
Selenium 29.4µg 2.7µg Flank steak
Vitamin A 0IU 264IU Gratin
Vitamin A RAE 0µg 64µg Gratin
Vitamin E 0.38mg Flank steak
Vitamin C 0mg 9.9mg Gratin
Vitamin B1 0.075mg 0.064mg Flank steak
Vitamin B2 0.133mg 0.116mg Flank steak
Vitamin B3 7.363mg 0.993mg Flank steak
Vitamin B5 0.545mg 0.387mg Flank steak
Vitamin B6 0.579mg 0.174mg Flank steak
Folate 9µg 11µg Gratin
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.07mg Flank steak
Threonine 1.105mg 0.192mg Flank steak
Isoleucine 1.259mg 0.284mg Flank steak
Leucine 2.201mg 0.443mg Flank steak
Lysine 2.338mg 0.381mg Flank steak
Methionine 0.72mg 0.117mg Flank steak
Phenylalanine 1.093mg 0.254mg Flank steak
Valine 1.372mg 0.325mg Flank steak
Histidine 0.883mg 0.151mg Flank steak
Cholesterol 79mg 23mg Gratin
Saturated Fat 3.395g 4.733g Flank steak
Monounsaturated Fat 3.317g 2.149g Flank steak
Polyunsaturated fat 0.322g 0.276g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Gratin
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
15%
Gratin
Minerals Daily Need Coverage Score
54%
Flank steak
32%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Gratin
Gratin is lower in Cholesterol (difference - 56mg)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 1.338g)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.