Flank steak vs. Brazil nut — In-Depth Nutrition Comparison
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What are the main differences between flank steak and brazil nut?
- Flank steak is richer in vitamin B12, vitamin B3, and vitamin B6, while brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, and vitamin B1.
- Brazil nut's daily need coverage for selenium is 3432% higher.
- Flank steak is lower in saturated fat.
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nuts, brazilnuts, dried, unblanched types in this comparison.
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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.
| Contains more ZincZinc | +20.7% |
| Contains more MagnesiumMagnesium | +1534.8% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +94.4% |
| Contains more IronIron | +39.7% |
| Contains more CopperCopper | +2025.6% |
| Contains more PhosphorusPhosphorus | +245.2% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +13488.9% |
| Contains more SeleniumSelenium | +6420.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B3Vitamin B3 | +2395.9% |
| Contains more Vitamin B5Vitamin B5 | +196.2% |
| Contains more Vitamin B6Vitamin B6 | +473.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +266% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1386.8% |
| Contains more Vitamin B1Vitamin B1 | +722.7% |
| Contains more FolateFolate | +144.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 29.4µg | 1917µg | 3432% |
| Copper | 0.082mg | 1.743mg | 185% |
| Polyunsaturated fat | 0.322g | 24.399g | 161% |
| Fats | 8.23g | 67.1g | 91% |
| Magnesium | 23mg | 376mg | 84% |
| Phosphorus | 210mg | 725mg | 74% |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Saturated fat | 3.395g | 16.134g | 58% |
| Manganese | 0.009mg | 1.223mg | 53% |
| Monounsaturated fat | 3.317g | 23.879g | 51% |
| Vitamin B1 | 0.075mg | 0.617mg | 45% |
| Vitamin B3 | 7.363mg | 0.295mg | 44% |
| Vitamin B6 | 0.579mg | 0.101mg | 37% |
| Vitamin E | 0.38mg | 5.65mg | 35% |
| Fiber | 0g | 7.5g | 30% |
| Protein | 27.66g | 14.32g | 27% |
| Cholesterol | 79mg | 0mg | 26% |
| Calories | 192kcal | 659kcal | 23% |
| Calcium | 20mg | 160mg | 14% |
| Choline | 105.4mg | 28.8mg | 14% |
| Iron | 1.74mg | 2.43mg | 9% |
| Potassium | 339mg | 659mg | 9% |
| Vitamin B2 | 0.133mg | 0.035mg | 8% |
| Zinc | 4.9mg | 4.06mg | 8% |
| Vitamin B5 | 0.545mg | 0.184mg | 7% |
| Carbs | 0g | 11.74g | 4% |
| Folate | 9µg | 22µg | 3% |
| Sodium | 56mg | 3mg | 2% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Net carbs | 0g | 4.24g | N/A |
| Sugar | 0g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Tryptophan | 0.182mg | 0.135mg | 0% |
| Threonine | 1.105mg | 0.365mg | 0% |
| Isoleucine | 1.259mg | 0.518mg | 0% |
| Leucine | 2.201mg | 1.19mg | 0% |
| Lysine | 2.338mg | 0.49mg | 0% |
| Methionine | 0.72mg | 1.124mg | 0% |
| Phenylalanine | 1.093mg | 0.639mg | 0% |
| Valine | 1.372mg | 0.76mg | 0% |
| Histidine | 0.883mg | 0.409mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +93.2% |
| Contains more WaterWater | +1776.3% |
| Contains more FatsFats | +715.3% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~3.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -79% |
| Contains more Mono. FatMonounsaturated fat | +619.9% |
| Contains more Poly. FatPolyunsaturated fat | +7477.3% |
