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  6. Flank steak vs. Leek

Flank steak vs. Leek — In-Depth Nutrition Comparison

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The main differences between flank steak and leek

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus, yet leek is richer in vitamin K, vitamin A, and manganese.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than leek.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Flank steak vs Leek 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%
Leek
Leek
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +88.3%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +2840%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +195%
Contains more IronIron +20.7%
Contains more CopperCopper +46.3%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +5244.4%

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%
Leek
Leek
5
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +289.3%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1009.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +142.1%
Contains more Vitamin KVitamin K +3257.1%
Contains more FolateFolate +611.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Leek DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.5g 52%
Selenium 29.4µg 1µg 52%
Vitamin B3 7.363mg 0.4mg 44%
Zinc 4.9mg 0.12mg 43%
Vitamin K 1.4µg 47µg 38%
Vitamin B6 0.579mg 0.233mg 27%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 35mg 25%
Manganese 0.009mg 0.481mg 21%
Choline 105.4mg 9.5mg 17%
Saturated fat 3.395g 0.04g 15%
Folate 9µg 64µg 14%
Vitamin C 0mg 12mg 13%
Fats 8.23g 0.3g 12%
Vitamin A 0µg 83µg 9%
Monounsaturated fat 3.317g 0.004g 8%
Vitamin B2 0.133mg 0.03mg 8%
Vitamin B5 0.545mg 0.14mg 8%
Fiber 0g 1.8g 7%
Calories 192kcal 61kcal 7%
Iron 1.74mg 2.1mg 5%
Potassium 339mg 180mg 5%
Carbs 0g 14.15g 5%
Copper 0.082mg 0.12mg 4%
Vitamin E 0.38mg 0.92mg 4%
Calcium 20mg 59mg 4%
Sodium 56mg 20mg 2%
Polyunsaturated fat 0.322g 0.166g 1%
Vitamin B1 0.075mg 0.06mg 1%
Magnesium 23mg 28mg 1%
Net carbs 0g 12.35g N/A
Sugar 0g 3.9g N/A
Tryptophan 0.182mg 0.012mg 0%
Threonine 1.105mg 0.063mg 0%
Isoleucine 1.259mg 0.052mg 0%
Leucine 2.201mg 0.096mg 0%
Lysine 2.338mg 0.078mg 0%
Methionine 0.72mg 0.018mg 0%
Phenylalanine 1.093mg 0.055mg 0%
Valine 1.372mg 0.056mg 0%
Histidine 0.883mg 0.025mg 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
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1744%
Contains more FatsFats +2643.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.3%
~equal in Other ~1.05g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +82825%
Contains more Poly. FatPolyunsaturated fat +94%
Contains less Sat. FatSaturated fat -98.8%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.