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  6. Flank steak vs. Corn raw

Flank steak vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between flank steak and corn raw

  • Flank steak is higher than corn raw in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, iron, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than corn raw.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Corn, sweet, yellow, raw.

Infographic

Flank steak vs Corn raw 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.
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +234.6%
Contains more CopperCopper +51.9%
Contains more ZincZinc +965.2%
Contains more PhosphorusPhosphorus +136%
Contains more SeleniumSelenium +4800%
Contains more MagnesiumMagnesium +60.9%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +1711.1%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +442.9%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +316%
Contains more Vitamin B6Vitamin B6 +522.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +358.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Corn raw DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.6µg 52%
Protein 27.66g 3.27g 49%
Zinc 4.9mg 0.46mg 40%
Vitamin B6 0.579mg 0.093mg 37%
Vitamin B3 7.363mg 1.77mg 35%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 89mg 17%
Iron 1.74mg 0.52mg 15%
Choline 105.4mg 23mg 15%
Saturated fat 3.395g 0.325g 14%
Fats 8.23g 1.35g 11%
Folate 9µg 42µg 8%
Fiber 0g 2g 8%
Vitamin C 0mg 6.8mg 8%
Manganese 0.009mg 0.163mg 7%
Monounsaturated fat 3.317g 0.432g 7%
Vitamin B1 0.075mg 0.155mg 7%
Carbs 0g 18.7g 6%
Vitamin B2 0.133mg 0.055mg 6%
Calories 192kcal 86kcal 5%
Magnesium 23mg 37mg 3%
Vitamin B5 0.545mg 0.717mg 3%
Copper 0.082mg 0.054mg 3%
Vitamin E 0.38mg 0.07mg 2%
Sodium 56mg 15mg 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Potassium 339mg 270mg 2%
Calcium 20mg 2mg 2%
Vitamin A 0µg 9µg 1%
Polyunsaturated fat 0.322g 0.487g 1%
Vitamin K 1.4µg 0.3µg 1%
Net carbs 0g 16.7g N/A
Sugar 0g 6.26g N/A
Tryptophan 0.182mg 0.023mg 0%
Threonine 1.105mg 0.129mg 0%
Isoleucine 1.259mg 0.129mg 0%
Leucine 2.201mg 0.348mg 0%
Lysine 2.338mg 0.137mg 0%
Methionine 0.72mg 0.067mg 0%
Phenylalanine 1.093mg 0.15mg 0%
Valine 1.372mg 0.185mg 0%
Histidine 0.883mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +745.9%
Contains more FatsFats +509.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.5%
~equal in Other ~0.63g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +667.8%
Contains less Sat. FatSaturated fat -90.4%
Contains more Poly. FatPolyunsaturated fat +51.2%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.