Flank steak vs. Pistachio — In-Depth Nutrition Comparison
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How are flank steak and pistachios different?
- Flank steak is higher in vitamin B12, selenium, and vitamin B3; however, pistachios are richer in copper, vitamin B6, vitamin B1, manganese, fiber, phosphorus, and iron.
- Daily need coverage for copper for pistachios is 135% higher.
- Flank steak has a lower glycemic index (0) than pistachios (28).
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nuts, pistachio 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 | +122.7% |
| Contains more SeleniumSelenium | +320% |
| Contains more MagnesiumMagnesium | +426.1% |
| Contains more CalciumCalcium | +425% |
| Contains more PotassiumPotassium | +202.4% |
| Contains more IronIron | +125.3% |
| Contains more CopperCopper | +1485.4% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +13233.3% |
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 | +466.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +652.6% |
| Contains more Vitamin B1Vitamin B1 | +1060% |
| Contains more Vitamin B2Vitamin B2 | +20.3% |
| Contains more Vitamin B6Vitamin B6 | +193.6% |
| Contains more FolateFolate | +466.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.082mg | 1.3mg | 135% |
| Polyunsaturated fat | 0.322g | 14.38g | 94% |
| Vitamin B6 | 0.579mg | 1.7mg | 86% |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Vitamin B1 | 0.075mg | 0.87mg | 66% |
| Fats | 8.23g | 45.32g | 57% |
| Manganese | 0.009mg | 1.2mg | 52% |
| Monounsaturated fat | 3.317g | 23.257g | 50% |
| Fiber | 0g | 10.6g | 42% |
| Selenium | 29.4µg | 7µg | 41% |
| Phosphorus | 210mg | 490mg | 40% |
| Vitamin B3 | 7.363mg | 1.3mg | 38% |
| Iron | 1.74mg | 3.92mg | 27% |
| Cholesterol | 79mg | 0mg | 26% |
| Zinc | 4.9mg | 2.2mg | 25% |
| Magnesium | 23mg | 121mg | 23% |
| Potassium | 339mg | 1025mg | 20% |
| Choline | 105.4mg | 19% | |
| Calories | 192kcal | 560kcal | 18% |
| Vitamin E | 0.38mg | 2.86mg | 17% |
| Protein | 27.66g | 20.16g | 15% |
| Folate | 9µg | 51µg | 11% |
| Saturated fat | 3.395g | 5.907g | 11% |
| Calcium | 20mg | 105mg | 9% |
| Carbs | 0g | 27.17g | 9% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Vitamin A | 0µg | 26µg | 3% |
| Sodium | 56mg | 1mg | 2% |
| Vitamin B2 | 0.133mg | 0.16mg | 2% |
| Starch | 1.67g | 1% | |
| Vitamin B5 | 0.545mg | 0.52mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Net carbs | 0g | 16.57g | N/A |
| Sugar | 0g | 7.66g | N/A |
| Tryptophan | 0.182mg | 0.251mg | 0% |
| Threonine | 1.105mg | 0.684mg | 0% |
| Isoleucine | 1.259mg | 0.917mg | 0% |
| Leucine | 2.201mg | 1.604mg | 0% |
| Lysine | 2.338mg | 1.138mg | 0% |
| Methionine | 0.72mg | 0.36mg | 0% |
| Phenylalanine | 1.093mg | 1.092mg | 0% |
| Valine | 1.372mg | 1.249mg | 0% |
| Histidine | 0.883mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | 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:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
| Contains more ProteinProtein | +37.2% |
| Contains more WaterWater | +1368.4% |
| Contains more FatsFats | +450.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.98g
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
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
| Contains less Sat. FatSaturated fat | -42.5% |
| Contains more Mono. FatMonounsaturated fat | +601.1% |
| Contains more Poly. FatPolyunsaturated fat | +4365.8% |
