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  6. Flank steak vs. Jerusalem artichoke

Flank steak vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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The main differences between flank steak and jerusalem artichoke

  • Flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and choline, yet jerusalem artichoke is richer in iron.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than jerusalem artichoke.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Jerusalem-artichokes, raw.

Infographic

Flank steak vs Jerusalem artichoke 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +42.9%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +169.2%
Contains more SeleniumSelenium +4100%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +95.4%
Contains more CopperCopper +70.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +566.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +466.4%
Contains more Vitamin B5Vitamin B5 +37.3%
Contains more Vitamin B6Vitamin B6 +651.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +251.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Jerusalem artichoke DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.7µg 52%
Protein 27.66g 2g 51%
Zinc 4.9mg 0.12mg 43%
Vitamin B6 0.579mg 0.077mg 39%
Vitamin B3 7.363mg 1.3mg 38%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 3.4mg 21%
Phosphorus 210mg 78mg 19%
Saturated fat 3.395g 0g 15%
Choline 105.4mg 30mg 14%
Fats 8.23g 0.01g 13%
Vitamin B1 0.075mg 0.2mg 10%
Monounsaturated fat 3.317g 0.004g 8%
Vitamin B2 0.133mg 0.06mg 6%
Calories 192kcal 73kcal 6%
Carbs 0g 17.44g 6%
Copper 0.082mg 0.14mg 6%
Fiber 0g 1.6g 6%
Vitamin C 0mg 4mg 4%
Potassium 339mg 429mg 3%
Vitamin B5 0.545mg 0.397mg 3%
Polyunsaturated fat 0.322g 0.001g 2%
Sodium 56mg 4mg 2%
Manganese 0.009mg 0.06mg 2%
Calcium 20mg 14mg 1%
Magnesium 23mg 17mg 1%
Vitamin K 1.4µg 0.1µg 1%
Folate 9µg 13µg 1%
Vitamin E 0.38mg 0.19mg 1%
Net carbs 0g 15.84g N/A
Sugar 0g 9.6g N/A
Vitamin A 0µg 1µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +1283%
Contains more FatsFats +82200%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.6%
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +82825%
Contains more Poly. FatPolyunsaturated fat +32100%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.