Flank steak vs. Oatmeal — In-Depth Nutrition Comparison
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Differences between flank steak and oatmeal
- Flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline, while oatmeal has more iron and manganese.
- Flank steak's daily need coverage for vitamin B12 is 68% higher.
- Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 PotassiumPotassium | +455.7% |
| Contains more CopperCopper | +24.2% |
| Contains more ZincZinc | +690.3% |
| Contains more PhosphorusPhosphorus | +172.7% |
| Contains more SeleniumSelenium | +488% |
| Contains more MagnesiumMagnesium | +13% |
| Contains more CalciumCalcium | +300% |
| Contains more IronIron | +242.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +6100% |
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 EVitamin E | +442.9% |
| Contains more Vitamin B3Vitamin B3 | +143.4% |
| Contains more Vitamin B5Vitamin B5 | +71.9% |
| Contains more Vitamin B6Vitamin B6 | +99.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more CholineCholine | +2142.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +61.7% |
| Contains more FolateFolate | +388.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Iron | 1.74mg | 5.96mg | 53% |
| Protein | 27.66g | 2.37g | 51% |
| Selenium | 29.4µg | 5µg | 44% |
| Zinc | 4.9mg | 0.62mg | 39% |
| Vitamin B3 | 7.363mg | 3.025mg | 27% |
| Cholesterol | 79mg | 0mg | 26% |
| Manganese | 0.009mg | 0.558mg | 24% |
| Vitamin B6 | 0.579mg | 0.29mg | 22% |
| Phosphorus | 210mg | 77mg | 19% |
| Choline | 105.4mg | 4.7mg | 18% |
| Vitamin B1 | 0.075mg | 0.26mg | 15% |
| Saturated fat | 3.395g | 0.226g | 14% |
| Vitamin A | 0µg | 130µg | 14% |
| Fats | 8.23g | 1.36g | 11% |
| Folate | 9µg | 44µg | 9% |
| Potassium | 339mg | 61mg | 8% |
| Fiber | 0g | 1.7g | 7% |
| Monounsaturated fat | 3.317g | 0.391g | 7% |
| Vitamin B2 | 0.133mg | 0.215mg | 6% |
| Calories | 192kcal | 68kcal | 6% |
| Calcium | 20mg | 80mg | 6% |
| Vitamin B5 | 0.545mg | 0.317mg | 5% |
| Starch | 10.37g | 4% | |
| Carbs | 0g | 11.67g | 4% |
| Vitamin E | 0.38mg | 0.07mg | 2% |
| Copper | 0.082mg | 0.066mg | 2% |
| Magnesium | 23mg | 26mg | 1% |
| Polyunsaturated fat | 0.322g | 0.426g | 1% |
| Vitamin K | 1.4µg | 0.4µg | 1% |
| Net carbs | 0g | 9.97g | N/A |
| Sugar | 0g | 0.46g | N/A |
| Sodium | 56mg | 49mg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.182mg | 0.04mg | 0% |
| Threonine | 1.105mg | 0.083mg | 0% |
| Isoleucine | 1.259mg | 0.105mg | 0% |
| Leucine | 2.201mg | 0.2mg | 0% |
| Lysine | 2.338mg | 0.135mg | 0% |
| Methionine | 0.72mg | 0.04mg | 0% |
| Phenylalanine | 1.093mg | 0.13mg | 0% |
| Valine | 1.372mg | 0.151mg | 0% |
| Histidine | 0.883mg | 0.057mg | 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:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +1067.1% |
| Contains more FatsFats | +505.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +30.9% |
~equal in
Other
~0.57g
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains more Mono. FatMonounsaturated fat | +748.3% |
| Contains less Sat. FatSaturated fat | -93.3% |
| Contains more Poly. FatPolyunsaturated fat | +32.3% |
