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Flank steak vs. Oyster breaded and fried — In-Depth Nutrition Comparison

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What are the main differences between flank steak and oyster breaded and fried?

  • Flank steak is richer in vitamin B6 and vitamin B3, while oyster breaded and fried is higher in zinc, vitamin B12, copper, selenium, iron, manganese, and magnesium.
  • Oyster breaded and fried's daily need coverage for zinc is 748% higher.
  • Oyster breaded and fried has 9 times less vitamin B6 than flank steak. Flank steak has 0.579mg of vitamin B6, while oyster breaded and fried has 0.064mg.
  • Flank steak is lower in sodium.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Mollusks, oyster, eastern, cooked, breaded and fried types in this comparison.

Infographic

Flank steak vs Oyster breaded and fried 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 19% 22% 261% 1431% 2376% 68% 54% 64% 363%
Contains more PotassiumPotassium +38.9%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -86.6%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +210%
Contains more IronIron +299.4%
Contains more CopperCopper +5136.6%
Contains more ZincZinc +1678.2%
Contains more ManganeseManganese +5344.4%
Contains more SeleniumSelenium +126.2%

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 13% 30% 0% 0% 38% 47% 31% 16% 15% 1954% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +346.2%
Contains more Vitamin B5Vitamin B5 +101.9%
Contains more Vitamin B6Vitamin B6 +804.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B12Vitamin B12 +858.9%
Contains more FolateFolate +244.4%
~equal in Vitamin D ~µg

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
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
Contains more ProteinProtein +215.4%
Contains more FatsFats +52.9%
Contains more CarbsCarbs +∞%
~equal in Water ~64.72g
~equal in Other ~2.31g

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
29% 42% 30%
Saturated fat: Sat. Fat 3.197 g
Monounsaturated fat: Mono. Fat 4.702 g
Polyunsaturated fat: Poly. Fat 3.313 g
Contains more Mono. FatMonounsaturated fat +41.8%
Contains more Poly. FatPolyunsaturated fat +928.9%
~equal in Saturated fat ~3.197g

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 Oyster breaded and fried
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Oyster breaded and fried DV% diff.
Zinc 4.9mg 87.13mg 748%
Vitamin B12 1.63µg 15.63µg 583%
Copper 0.082mg 4.294mg 468%
Selenium 29.4µg 66.5µg 67%
Iron 1.74mg 6.95mg 65%
Vitamin B6 0.579mg 0.064mg 40%
Protein 27.66g 8.77g 38%
Vitamin B3 7.363mg 1.65mg 36%
Manganese 0.009mg 0.49mg 21%
Polyunsaturated fat 0.322g 3.313g 20%
Choline 105.4mg 19%
Sodium 56mg 417mg 16%
Vitamin A 0µg 90µg 10%
Magnesium 23mg 58mg 8%
Fats 8.23g 12.58g 7%
Phosphorus 210mg 159mg 7%
Folate 9µg 31µg 6%
Vitamin B1 0.075mg 0.15mg 6%
Vitamin B5 0.545mg 0.27mg 6%
Vitamin B2 0.133mg 0.202mg 5%
Carbs 0g 11.62g 4%
Calcium 20mg 62mg 4%
Vitamin C 0mg 3.8mg 4%
Potassium 339mg 244mg 3%
Cholesterol 79mg 71mg 3%
Vitamin E 0.38mg 3%
Monounsaturated fat 3.317g 4.702g 3%
Vitamin K 1.4µg 1%
Saturated fat 3.395g 3.197g 1%
Calories 192kcal 199kcal 0%
Net carbs 0g 11.62g N/A
Tryptophan 0.182mg 0.105mg 0%
Threonine 1.105mg 0.365mg 0%
Isoleucine 1.259mg 0.396mg 0%
Leucine 2.201mg 0.638mg 0%
Lysine 2.338mg 0.582mg 0%
Methionine 0.72mg 0.199mg 0%
Phenylalanine 1.093mg 0.352mg 0%
Valine 1.372mg 0.409mg 0%
Histidine 0.883mg 0.175mg 0%
Omega-3 - EPA 0g 0.202g N/A
Omega-3 - DHA 0g 0.218g N/A
Omega-3 - DPA 0g 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Oyster breaded and fried
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
49%
Flank steak
167%
Oyster breaded and fried
Minerals Daily Need Coverage Score
54%
Flank steak
470%
Oyster breaded and fried

Comparison summary

Which food is lower in Cholesterol?
Oyster breaded and fried
Oyster breaded and fried is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Oyster breaded and fried
Oyster breaded and fried is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Oyster breaded and fried
Oyster breaded and fried is lower in Saturated fat (difference - 0.198g)
Which food is richer in minerals?
Oyster breaded and fried
Oyster breaded and fried is relatively richer in minerals
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 361mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Oyster breaded and fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.