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  6. Flank steak vs. True morels

Flank steak vs. True morels — In-Depth Nutrition Comparison

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How are flank steak and true morels different?

  • Flank steak is richer in selenium, vitamin B6, vitamin B3, and zinc, while true morels are higher in iron, copper, manganese, fiber, and vitamin B2.
  • True morels cover your daily need for iron, 131% more than flank steak.
  • Flank steak contains 52 times more saturated fat than true morels. Flank steak contains 3.395g of saturated fat, while true morels contain 0.065g.
  • True morels have a higher glycemic index (32) than flank steak (0).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Mushrooms, morel, raw types were used in this article.

Infographic

Flank steak vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +21.1%
Contains more ZincZinc +141.4%
Contains more SeleniumSelenium +1236.4%
Contains more CalciumCalcium +115%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +600%
Contains more CopperCopper +662.2%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +6422.2%
~equal in Phosphorus ~194mg

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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +227%
Contains more Vitamin B5Vitamin B5 +23.9%
Contains more Vitamin B6Vitamin B6 +325.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +54.1%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.069mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Flank steak True morels DV% diff.
Iron 1.74mg 12.18mg 131%
Vitamin B12 1.63µg 68%
Copper 0.082mg 0.625mg 60%
Selenium 29.4µg 2.2µg 49%
Protein 27.66g 3.12g 49%
Vitamin B6 0.579mg 0.136mg 34%
Vitamin B3 7.363mg 2.252mg 32%
Zinc 4.9mg 2.03mg 26%
Cholesterol 79mg 26%
Vitamin D 206IU 26%
Vitamin D 5.1µg 26%
Manganese 0.009mg 0.587mg 25%
Choline 105.4mg 19%
Saturated fat 3.395g 0.065g 15%
Fats 8.23g 0.57g 12%
Fiber 0g 2.8g 11%
Monounsaturated fat 3.317g 0.052g 8%
Calories 192kcal 31kcal 8%
Vitamin B2 0.133mg 0.205mg 6%
Vitamin E 0.38mg 3%
Phosphorus 210mg 194mg 2%
Sodium 56mg 21mg 2%
Vitamin B5 0.545mg 0.44mg 2%
Potassium 339mg 411mg 2%
Calcium 20mg 43mg 2%
Carbs 0g 5.1g 2%
Magnesium 23mg 19mg 1%
Polyunsaturated fat 0.322g 0.433g 1%
Vitamin K 1.4µg 1%
Net carbs 0g 2.3g N/A
Sugar 0g 0.6g N/A
Vitamin B1 0.075mg 0.069mg 0%
Folate 9µg 9µg 0%
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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +786.5%
Contains more FatsFats +1343.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.6%
~equal in Other ~1.6g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +6278.8%
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +34.5%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.