Flank steak vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between flank steak and mashed potato?

The amount of vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and choline in flank steak is higher than in mashed potato.
Flank steak's daily need coverage for vitamin B12 is 65% more.
Flank steak has a lower glycemic index (0) than mashed potato (87).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fast foods, potato, mashed types in this article.

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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

Mashed potato

Contains more MagnesiumMagnesium	+53.3%
Contains more PotassiumPotassium	+18.5%
Contains more IronIron	+461.3%
Contains more CopperCopper	+134.3%
Contains more ZincZinc	+2127.3%
Contains more PhosphorusPhosphorus	+255.9%
Contains less SodiumSodium	-81.7%
Contains more SeleniumSelenium	+3575%

Contains more ManganeseManganese

+988.9%

~equal in Calcium ~18mg

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

Mashed potato

Contains more Vitamin B1Vitamin B1	+400%
Contains more Vitamin B2Vitamin B2	+786.7%
Contains more Vitamin B3Vitamin B3	+581.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+382.5%
Contains more Vitamin B12Vitamin B12	+2228.6%
Contains more CholineCholine	+686.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+10.5%
Contains more Vitamin KVitamin K	+321.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.63µg	0.07µg	65%
Selenium	29.4µg	0.8µg	52%
Protein	27.66g	1.65g	52%
Zinc	4.9mg	0.22mg	43%
Vitamin B3	7.363mg	1.08mg	39%
Vitamin B6	0.579mg	0.12mg	35%
Cholesterol	79mg	0mg	26%
Phosphorus	210mg	59mg	22%
Iron	1.74mg	0.31mg	18%
Choline	105.4mg	13.4mg	17%
Saturated fat	3.395g	0.577g	13%
Sodium	56mg	306mg	11%
Vitamin B5	0.545mg		11%
Vitamin B2	0.133mg	0.015mg	9%
Fats	8.23g	2.82g	8%
Polyunsaturated fat	0.322g	1.342g	7%
Monounsaturated fat	3.317g	0.72g	6%
Vitamin B1	0.075mg	0.015mg	5%
Calories	192kcal	89kcal	5%
Vitamin A	0µg	43µg	5%
Starch		12.1g	5%
Copper	0.082mg	0.035mg	5%
Fiber	0g	1.3g	5%
Carbs	0g	14.65g	5%
Manganese	0.009mg	0.098mg	4%
Vitamin K	1.4µg	5.9µg	4%
Potassium	339mg	286mg	2%
Magnesium	23mg	15mg	2%
Net carbs	0g	13.35g	N/A
Calcium	20mg	18mg	0%
Sugar	0g	0.5g	N/A
Vitamin E	0.38mg	0.42mg	0%
Folate	9µg	9µg	0%
Trans fat		0.105g	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		0.2g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.174g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.146g	N/A