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  6. Flank steak vs. Groat

Flank steak vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between Flank steak and Groat?

  • Flank steak is richer in Vitamin B12, Selenium, Vitamin B6, and Zinc, while Groat is higher in Copper, Manganese, Magnesium, Fiber, and Vitamin B2.
  • Groat's daily need coverage for Copper is 113% higher.
  • Groat is lower in Cholesterol.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Buckwheat types in this comparison.

Infographic

Flank steak vs Groat 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
3
:
7
Groat
Groat
Contains more Calcium +11.1%
Contains more Zinc +104.2%
Contains more Selenium +254.2%
Contains more Iron +26.4%
Contains more Magnesium +904.3%
Contains more Phosphorus +65.2%
Contains more Potassium +35.7%
Contains less Sodium -98.2%
Contains more Copper +1241.5%
Contains more Manganese +14344.4%
Equal in Calcium - 18
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +11.1%
Contains more Zinc +104.2%
Contains more Selenium +254.2%
Contains more Iron +26.4%
Contains more Magnesium +904.3%
Contains more Phosphorus +65.2%
Contains more Potassium +35.7%
Contains less Sodium -98.2%
Contains more Copper +1241.5%
Contains more Manganese +14344.4%
Equal in Calcium - 18

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
5
:
5
Groat
Groat
Contains more Vitamin B6 +175.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B2 +219.5%
Contains more Vitamin B5 +126.2%
Contains more Folate +233.3%
Equal in Vitamin B3 - 7.02
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%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin B6 +175.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B2 +219.5%
Contains more Vitamin B5 +126.2%
Contains more Folate +233.3%
Equal in Vitamin B3 - 7.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
3
:
2
Groat
Groat
Contains more Protein +108.8%
Contains more Fats +142.1%
Contains more Water +558.2%
Contains more Carbs +∞%
Equal in Other - 2.1
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Protein +108.8%
Contains more Fats +142.1%
Contains more Water +558.2%
Contains more Carbs +∞%
Equal in Other - 2.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Groat
Groat
Contains more Monounsaturated Fat +218.9%
Contains less Saturated Fat -78.2%
Contains more Polyunsaturated fat +222.7%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains more Monounsaturated Fat +218.9%
Contains less Saturated Fat -78.2%
Contains more Polyunsaturated fat +222.7%

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

All nutrients comparison - raw data values

Nutrient Flank steak Groat Opinion
Net carbs 0g 61.5g Groat
Protein 27.66g 13.25g Flank steak
Fats 8.23g 3.4g Flank steak
Carbs 0g 71.5g Groat
Calories 192kcal 343kcal Groat
Fiber 0g 10g Groat
Calcium 20mg 18mg Flank steak
Iron 1.74mg 2.2mg Groat
Magnesium 23mg 231mg Groat
Phosphorus 210mg 347mg Groat
Potassium 339mg 460mg Groat
Sodium 56mg 1mg Groat
Zinc 4.9mg 2.4mg Flank steak
Copper 0.082mg 1.1mg Groat
Manganese 0.009mg 1.3mg Groat
Selenium 29.4µg 8.3µg Flank steak
Vitamin E 0.38mg Flank steak
Vitamin B1 0.075mg 0.101mg Groat
Vitamin B2 0.133mg 0.425mg Groat
Vitamin B3 7.363mg 7.02mg Flank steak
Vitamin B5 0.545mg 1.233mg Groat
Vitamin B6 0.579mg 0.21mg Flank steak
Folate 9µg 30µg Groat
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.192mg Groat
Threonine 1.105mg 0.506mg Flank steak
Isoleucine 1.259mg 0.498mg Flank steak
Leucine 2.201mg 0.832mg Flank steak
Lysine 2.338mg 0.672mg Flank steak
Methionine 0.72mg 0.172mg Flank steak
Phenylalanine 1.093mg 0.52mg Flank steak
Valine 1.372mg 0.678mg Flank steak
Histidine 0.883mg 0.309mg Flank steak
Cholesterol 79mg 0mg Groat
Saturated Fat 3.395g 0.741g Groat
Monounsaturated Fat 3.317g 1.04g Flank steak
Polyunsaturated fat 0.322g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Groat
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
33%
Groat
Minerals Daily Need Coverage Score
54%
Flank steak
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.654g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 54)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.6)
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.
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.