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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, Phosphorus, and Choline, yet Leek is richer in Vitamin K, and Manganese.
  • Daily need coverage for Vitamin B12 from Flank steak is 68% higher.

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
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
4
:
6
Leek
Leek
Contains more Phosphorus +500%
Contains more Potassium +88.3%
Contains more Zinc +3983.3%
Contains more Selenium +2840%
Contains more Calcium +195%
Contains more Iron +20.7%
Contains more Magnesium +21.7%
Contains less Sodium -64.3%
Contains more Copper +46.3%
Contains more Manganese +5244.4%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Phosphorus +500%
Contains more Potassium +88.3%
Contains more Zinc +3983.3%
Contains more Selenium +2840%
Contains more Calcium +195%
Contains more Iron +20.7%
Contains more Magnesium +21.7%
Contains less Sodium -64.3%
Contains more Copper +46.3%
Contains more Manganese +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.
Flank steak
Flank steak
6
:
6
Leek
Leek
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +343.3%
Contains more Vitamin B3 +1740.8%
Contains more Vitamin B5 +289.3%
Contains more Vitamin B6 +148.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +142.1%
Contains more Vitamin C +∞%
Contains more Folate +611.1%
Contains more Vitamin K +3257.1%
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%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +343.3%
Contains more Vitamin B3 +1740.8%
Contains more Vitamin B5 +289.3%
Contains more Vitamin B6 +148.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +142.1%
Contains more Vitamin C +∞%
Contains more Folate +611.1%
Contains more Vitamin K +3257.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Leek
Leek
Contains more Protein +1744%
Contains more Fats +2643.3%
Contains more Carbs +∞%
Contains more Water +29.3%
Equal in Other - 1.05
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +1744%
Contains more Fats +2643.3%
Contains more Carbs +∞%
Contains more Water +29.3%
Equal in Other - 1.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +82825%
Contains more Polyunsaturated fat +94%
Contains less Saturated Fat -98.8%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +82825%
Contains more Polyunsaturated fat +94%
Contains less Saturated Fat -98.8%

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 Leek
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Leek Opinion
Net carbs 0g 12.35g Leek
Protein 27.66g 1.5g Flank steak
Fats 8.23g 0.3g Flank steak
Carbs 0g 14.15g Leek
Calories 192kcal 61kcal Flank steak
Sugar 0g 3.9g Flank steak
Fiber 0g 1.8g Leek
Calcium 20mg 59mg Leek
Iron 1.74mg 2.1mg Leek
Magnesium 23mg 28mg Leek
Phosphorus 210mg 35mg Flank steak
Potassium 339mg 180mg Flank steak
Sodium 56mg 20mg Leek
Zinc 4.9mg 0.12mg Flank steak
Copper 0.082mg 0.12mg Leek
Manganese 0.009mg 0.481mg Leek
Selenium 29.4µg 1µg Flank steak
Vitamin A 0IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.38mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.075mg 0.06mg Flank steak
Vitamin B2 0.133mg 0.03mg Flank steak
Vitamin B3 7.363mg 0.4mg Flank steak
Vitamin B5 0.545mg 0.14mg Flank steak
Vitamin B6 0.579mg 0.233mg Flank steak
Folate 9µg 64µg Leek
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 47µg Leek
Tryptophan 0.182mg 0.012mg Flank steak
Threonine 1.105mg 0.063mg Flank steak
Isoleucine 1.259mg 0.052mg Flank steak
Leucine 2.201mg 0.096mg Flank steak
Lysine 2.338mg 0.078mg Flank steak
Methionine 0.72mg 0.018mg Flank steak
Phenylalanine 1.093mg 0.055mg Flank steak
Valine 1.372mg 0.056mg Flank steak
Histidine 0.883mg 0.025mg Flank steak
Cholesterol 79mg 0mg Leek
Saturated Fat 3.395g 0.04g Leek
Monounsaturated Fat 3.317g 0.004g Flank steak
Polyunsaturated fat 0.322g 0.166g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Leek
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
35%
Leek
Minerals Daily Need Coverage Score
54%
Flank steak
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 3.355g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.4)
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. 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.