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  6. Flank steak vs. Matzo

Flank steak vs. Matzo — In-Depth Nutrition Comparison

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A recap on differences between flank steak and matzo

  • Flank steak is higher in vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, and choline, yet matzo is higher in manganese, vitamin B1, and iron.
  • Flank steak covers your daily vitamin B12 needs 68% more than matzo.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Crackers, matzo, plain.

Infographic

Flank steak vs Matzo 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%
Matzo
Matzo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +202.7%
Contains more CopperCopper +36.7%
Contains more ZincZinc +620.6%
Contains more PhosphorusPhosphorus +136%
Contains more IronIron +81.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +7122.2%
Contains more SeleniumSelenium +25.5%
~equal in Magnesium ~25mg

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%
Matzo
Matzo
3
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B3Vitamin B3 +89.2%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +403.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +875.9%
Contains more Vitamin B1Vitamin B1 +416%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more FolateFolate +88.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Matzo DV% diff.
Vitamin B12 1.63µg 0µg 68%
Zinc 4.9mg 0.68mg 38%
Vitamin B6 0.579mg 0.115mg 36%
Protein 27.66g 10g 35%
Carbs 0g 83.7g 28%
Manganese 0.009mg 0.65mg 28%
Vitamin B1 0.075mg 0.387mg 26%
Cholesterol 79mg 0mg 26%
Vitamin B3 7.363mg 3.892mg 22%
Iron 1.74mg 3.16mg 18%
Phosphorus 210mg 89mg 17%
Choline 105.4mg 10.8mg 17%
Selenium 29.4µg 36.9µg 14%
Saturated fat 3.395g 0.226g 14%
Fiber 0g 3g 12%
Vitamin B2 0.133mg 0.291mg 12%
Fats 8.23g 1.4g 11%
Calories 192kcal 395kcal 10%
Monounsaturated fat 3.317g 0.127g 8%
Potassium 339mg 112mg 7%
Polyunsaturated fat 0.322g 0.603g 2%
Sodium 56mg 0mg 2%
Folate 9µg 17µg 2%
Vitamin E 0.38mg 0.06mg 2%
Copper 0.082mg 0.06mg 2%
Vitamin B5 0.545mg 0.443mg 2%
Calcium 20mg 13mg 1%
Vitamin K 1.4µg 0.3µg 1%
Net carbs 0g 80.7g N/A
Magnesium 23mg 25mg 0%
Sugar 0g 0.29g N/A
Tryptophan 0.182mg 0.116mg 0%
Threonine 1.105mg 0.267mg 0%
Isoleucine 1.259mg 0.371mg 0%
Leucine 2.201mg 0.692mg 0%
Lysine 2.338mg 0.193mg 0%
Methionine 0.72mg 0.176mg 0%
Phenylalanine 1.093mg 0.494mg 0%
Valine 1.372mg 0.42mg 0%
Histidine 0.883mg 0.213mg 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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +176.6%
Contains more FatsFats +487.9%
Contains more WaterWater +1392.3%
Contains more CarbsCarbs +∞%
~equal in Other ~0.6g

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +2511.8%
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +87.3%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.