Flank steak vs. Macadamia — In-Depth Nutrition Comparison
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How are flank steak and macadamia different?
- Flank steak is higher in vitamin B12, selenium, zinc, and vitamin B3; however, macadamia is richer in manganese, vitamin B1, copper, and fiber.
- Daily need coverage for manganese for macadamia is 179% higher.
- Macadamia has less cholesterol.
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nuts, macadamia nuts, raw are the varieties used in this article.
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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 | +276.9% |
| Contains more PhosphorusPhosphorus | +11.7% |
| Contains more SeleniumSelenium | +716.7% |
| Contains more MagnesiumMagnesium | +465.2% |
| Contains more CalciumCalcium | +325% |
| Contains more IronIron | +112.1% |
| Contains more CopperCopper | +822% |
| Contains less SodiumSodium | -91.1% |
| Contains more ManganeseManganese | +45800% |
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 B3Vitamin B3 | +197.7% |
| Contains more Vitamin B6Vitamin B6 | +110.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +42.1% |
| Contains more Vitamin B1Vitamin B1 | +1493.3% |
| Contains more Vitamin B2Vitamin B2 | +21.8% |
| Contains more Vitamin B5Vitamin B5 | +39.1% |
| Contains more FolateFolate | +22.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.009mg | 4.131mg | 179% |
| Monounsaturated fat | 3.317g | 58.877g | 139% |
| Fats | 8.23g | 75.77g | 104% |
| Vitamin B1 | 0.075mg | 1.195mg | 93% |
| Copper | 0.082mg | 0.756mg | 75% |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Selenium | 29.4µg | 3.6µg | 47% |
| Protein | 27.66g | 7.91g | 40% |
| Saturated fat | 3.395g | 12.061g | 39% |
| Fiber | 0g | 8.6g | 34% |
| Zinc | 4.9mg | 1.3mg | 33% |
| Vitamin B3 | 7.363mg | 2.473mg | 31% |
| Calories | 192kcal | 718kcal | 26% |
| Cholesterol | 79mg | 0mg | 26% |
| Magnesium | 23mg | 130mg | 25% |
| Iron | 1.74mg | 3.69mg | 24% |
| Vitamin B6 | 0.579mg | 0.275mg | 23% |
| Choline | 105.4mg | 19% | |
| Polyunsaturated fat | 0.322g | 1.502g | 8% |
| Calcium | 20mg | 85mg | 7% |
| Carbs | 0g | 13.82g | 5% |
| Vitamin B5 | 0.545mg | 0.758mg | 4% |
| Phosphorus | 210mg | 188mg | 3% |
| Vitamin B2 | 0.133mg | 0.162mg | 2% |
| Sodium | 56mg | 5mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 9µg | 11µg | 1% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Potassium | 339mg | 368mg | 1% |
| Vitamin E | 0.38mg | 0.54mg | 1% |
| Net carbs | 0g | 5.22g | N/A |
| Sugar | 0g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Tryptophan | 0.182mg | 0.067mg | 0% |
| Threonine | 1.105mg | 0.37mg | 0% |
| Isoleucine | 1.259mg | 0.314mg | 0% |
| Leucine | 2.201mg | 0.602mg | 0% |
| Lysine | 2.338mg | 0.018mg | 0% |
| Methionine | 0.72mg | 0.023mg | 0% |
| Phenylalanine | 1.093mg | 0.665mg | 0% |
| Valine | 1.372mg | 0.363mg | 0% |
| Histidine | 0.883mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
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:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more ProteinProtein | +249.7% |
| Contains more WaterWater | +4618.4% |
| Contains more FatsFats | +820.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.14g
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
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -71.9% |
| Contains more Mono. FatMonounsaturated fat | +1675% |
| Contains more Poly. FatPolyunsaturated fat | +366.5% |
