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Flank steak vs. Mustard — In-Depth Nutrition Comparison

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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
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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 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

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%

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 Mustard
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Mustard
Minerals Daily Need Coverage Score
54%
Flank steak
60%
Mustard

Comparison summary

Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 3.181g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1048mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.1)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is richer in minerals?
?
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. 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.