Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Mustard

Flank steak vs. Mustard — In-Depth Nutrition Comparison

Compare

The main differences between flank steak and mustard

  • Flank steak is richer in vitamin B12, vitamin B3, vitamin B6, zinc, and choline, yet mustard is richer in manganese and fiber.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than mustard.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Mustard, prepared, yellow.

Infographic

Flank steak vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +123%
Contains more ZincZinc +665.6%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +108.7%
Contains more CalciumCalcium +215%
Contains more ManganeseManganese +4588.9%
Contains more SeleniumSelenium +13.9%
~equal in Iron ~1.61mg
~equal in Copper ~0.074mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +1203.2%
Contains more Vitamin B5Vitamin B5 +114.6%
Contains more Vitamin B6Vitamin B6 +727.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +370.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +136%
~equal in Vitamin E ~0.36mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Flank steak Mustard DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 3.74g 48%
Sodium 56mg 1104mg 46%
Vitamin B3 7.363mg 0.565mg 42%
Vitamin B6 0.579mg 0.07mg 39%
Zinc 4.9mg 0.64mg 39%
Cholesterol 79mg 0mg 26%
Manganese 0.009mg 0.422mg 18%
Fiber 0g 4g 16%
Phosphorus 210mg 108mg 15%
Choline 105.4mg 22.4mg 15%
Saturated fat 3.395g 0.214g 14%
Vitamin B1 0.075mg 0.177mg 9%
Fats 8.23g 3.34g 8%
Selenium 29.4µg 33.5µg 7%
Calories 192kcal 60kcal 7%
Potassium 339mg 152mg 6%
Vitamin B5 0.545mg 0.254mg 6%
Magnesium 23mg 48mg 6%
Vitamin B2 0.133mg 0.07mg 5%
Calcium 20mg 63mg 4%
Polyunsaturated fat 0.322g 0.774g 3%
Monounsaturated fat 3.317g 2.182g 3%
Iron 1.74mg 1.61mg 2%
Carbs 0g 5.83g 2%
Vitamin A 0µg 5µg 1%
Folate 9µg 7µg 1%
Copper 0.082mg 0.074mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 1.83g N/A
Sugar 0g 0.92g N/A
Starch 0.64g 0%
Vitamin E 0.38mg 0.36mg 0%
Vitamin K 1.4µg 1.4µg 0%
Trans fat 0.009g N/A
Tryptophan 0.182mg 0.009mg 0%
Threonine 1.105mg 0.167mg 0%
Isoleucine 1.259mg 0.146mg 0%
Leucine 2.201mg 0.292mg 0%
Lysine 2.338mg 0.264mg 0%
Methionine 0.72mg 0.076mg 0%
Phenylalanine 1.093mg 0.161mg 0%
Valine 1.372mg 0.189mg 0%
Histidine 0.883mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +639.6%
Contains more FatsFats +146.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%
~equal in Other ~3.37g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +52%
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +140.4%

People also compare

Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami
Mustard
Mustard vs Apple cider vinegar
Apple cider vinegar
Mustard
Mustard vs Horseradish
Horseradish
Mustard
Mustard vs Vinegar
Vinegar

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.