Flank steak vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between flank steak and hash browns

Flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline, yet hash browns are richer in vitamin E.
Daily need coverage for vitamin B12 for flank steak is 68% higher.
Flank steak has a lower glycemic index than hash browns.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fast foods, potatoes, hash browns, round pieces or patty.

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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

Hash browns

Contains more IronIron	+190%
Contains more ZincZinc	+1261.1%
Contains more PhosphorusPhosphorus	+114.3%
Contains less SodiumSodium	-90.1%
Contains more SeleniumSelenium	+7250%

Contains more CopperCopper	+22%
Contains more ManganeseManganese	+1655.6%

~equal in Magnesium ~21mg

~equal in Calcium ~19mg

~equal in Potassium ~355mg

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

Hash browns

Contains more Vitamin B2Vitamin B2	+250%
Contains more Vitamin B3Vitamin B3	+300.6%
Contains more Vitamin B5Vitamin B5	+43.4%
Contains more Vitamin B6Vitamin B6	+211.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+492.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+589.5%
Contains more Vitamin B1Vitamin B1	+82.7%
Contains more Vitamin KVitamin K	+607.1%
Contains more FolateFolate	+33.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.63µg	0µg	68%
Selenium	29.4µg	0.4µg	53%
Protein	27.66g	2.58g	50%
Zinc	4.9mg	0.36mg	41%
Polyunsaturated fat	0.322g	5.665g	36%
Vitamin B3	7.363mg	1.838mg	35%
Vitamin B6	0.579mg	0.186mg	30%
Cholesterol	79mg	0mg	26%
Sodium	56mg	566mg	22%
Choline	105.4mg	17.8mg	16%
Phosphorus	210mg	98mg	16%
Vitamin E	0.38mg	2.62mg	15%
Fats	8.23g	17.04g	14%
Iron	1.74mg	0.6mg	14%
Fiber	0g	2.7g	11%
Starch		25.74g	11%
Monounsaturated fat	3.317g	7.827g	11%
Carbs	0g	28.88g	10%
Vitamin K	1.4µg	9.9µg	7%
Vitamin B2	0.133mg	0.038mg	7%
Manganese	0.009mg	0.158mg	6%
Vitamin C	0mg	5.4mg	6%
Vitamin B1	0.075mg	0.137mg	5%
Saturated fat	3.395g	2.54g	4%
Calories	192kcal	272kcal	4%
Vitamin B5	0.545mg	0.38mg	3%
Copper	0.082mg	0.1mg	2%
Folate	9µg	12µg	1%
Net carbs	0g	26.18g	N/A
Magnesium	23mg	21mg	0%
Calcium	20mg	19mg	0%
Potassium	339mg	355mg	0%
Sugar	0g	0.56g	N/A
Trans fat		0.056g	N/A
Tryptophan	0.182mg		0%
Threonine	1.105mg		0%
Isoleucine	1.259mg		0%
Leucine	2.201mg		0%
Lysine	2.338mg		0%
Methionine	0.72mg		0%
Phenylalanine	1.093mg		0%
Valine	1.372mg		0%
Histidine	0.883mg		0%
Fructose		0.24g	0%
Omega-3 - ALA		0.441g	N/A
Omega-6 - Gamma-linoleic acid		0.03g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		5.131g	N/A