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  6. Flank steak vs. Okra

Flank steak vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between flank steak and okra?

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus, while okra is higher in manganese, vitamin C, and vitamin K.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Okra, raw types in this comparison.

Infographic

Flank steak vs Okra infographic
Infographic link

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%
Okra
Okra
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +180.6%
Contains more ZincZinc +744.8%
Contains more PhosphorusPhosphorus +244.3%
Contains more SeleniumSelenium +4100%
Contains more MagnesiumMagnesium +147.8%
Contains more CalciumCalcium +310%
Contains more CopperCopper +32.9%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +8655.6%

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%
Okra
Okra
5
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +636.3%
Contains more Vitamin B5Vitamin B5 +122.4%
Contains more Vitamin B6Vitamin B6 +169.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +756.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin KVitamin K +2135.7%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Okra DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.7µg 52%
Protein 27.66g 1.93g 51%
Vitamin B3 7.363mg 1mg 40%
Zinc 4.9mg 0.58mg 39%
Manganese 0.009mg 0.788mg 34%
Vitamin B6 0.579mg 0.215mg 28%
Vitamin C 0mg 23mg 26%
Cholesterol 79mg 0mg 26%
Vitamin K 1.4µg 31.3µg 25%
Phosphorus 210mg 61mg 21%
Choline 105.4mg 12.3mg 17%
Saturated fat 3.395g 0.026g 15%
Iron 1.74mg 0.62mg 14%
Folate 9µg 60µg 13%
Fiber 0g 3.2g 13%
Fats 8.23g 0.19g 12%
Vitamin B1 0.075mg 0.2mg 10%
Monounsaturated fat 3.317g 0.017g 8%
Calories 192kcal 33kcal 8%
Magnesium 23mg 57mg 8%
Vitamin B2 0.133mg 0.06mg 6%
Vitamin B5 0.545mg 0.245mg 6%
Calcium 20mg 82mg 6%
Vitamin A 0µg 36µg 4%
Copper 0.082mg 0.109mg 3%
Sodium 56mg 7mg 2%
Polyunsaturated fat 0.322g 0.027g 2%
Carbs 0g 7.45g 2%
Vitamin E 0.38mg 0.27mg 1%
Fructose 0.57g 1%
Potassium 339mg 299mg 1%
Net carbs 0g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.182mg 0.017mg 0%
Threonine 1.105mg 0.065mg 0%
Isoleucine 1.259mg 0.069mg 0%
Leucine 2.201mg 0.105mg 0%
Lysine 2.338mg 0.081mg 0%
Methionine 0.72mg 0.021mg 0%
Phenylalanine 1.093mg 0.065mg 0%
Valine 1.372mg 0.091mg 0%
Histidine 0.883mg 0.031mg 0%

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
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +1333.2%
Contains more FatsFats +4231.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.6%
~equal in Other ~0.85g

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
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +19411.8%
Contains more Poly. FatPolyunsaturated fat +1092.6%
Contains less Sat. FatSaturated fat -99.2%

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.