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  6. Flank steak vs. Olive

Flank steak vs. Olive — In-Depth Nutrition Comparison

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Differences between flank steak and olive

  • Flank steak has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and phosphorus, while olive has more iron and copper.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Olives, ripe, canned (small-extra large).

Infographic

Flank steak vs Olive infographic
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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.
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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +475%
Contains more PotassiumPotassium +4137.5%
Contains more ZincZinc +2127.3%
Contains more PhosphorusPhosphorus +6900%
Contains less SodiumSodium -92.4%
Contains more SeleniumSelenium +3166.7%
Contains more CalciumCalcium +340%
Contains more IronIron +89.7%
Contains more CopperCopper +206.1%
Contains more ManganeseManganese +122.2%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +2400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +19800%
Contains more Vitamin B5Vitamin B5 +3533.3%
Contains more Vitamin B6Vitamin B6 +6333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +923.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +334.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Flank steak Olive DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.84g 54%
Selenium 29.4µg 0.9µg 52%
Vitamin B3 7.363mg 0.037mg 46%
Vitamin B6 0.579mg 0.009mg 44%
Zinc 4.9mg 0.22mg 43%
Sodium 56mg 735mg 30%
Phosphorus 210mg 3mg 30%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 3.3mg 20%
Copper 0.082mg 0.251mg 19%
Choline 105.4mg 10.3mg 17%
Fiber 0g 3.2g 13%
Monounsaturated fat 3.317g 7.888g 11%
Vitamin B5 0.545mg 0.015mg 11%
Potassium 339mg 8mg 10%
Vitamin B2 0.133mg 0mg 10%
Saturated fat 3.395g 1.415g 9%
Vitamin E 0.38mg 1.65mg 8%
Calcium 20mg 88mg 7%
Vitamin B1 0.075mg 0.003mg 6%
Magnesium 23mg 4mg 5%
Polyunsaturated fat 0.322g 0.911g 4%
Calories 192kcal 115kcal 4%
Fats 8.23g 10.68g 4%
Vitamin A 0µg 20µg 2%
Folate 9µg 0µg 2%
Carbs 0g 6.26g 2%
Vitamin C 0mg 0.9mg 1%
Net carbs 0g 3.06g N/A
Manganese 0.009mg 0.02mg 0%
Vitamin K 1.4µg 1.4µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0.026mg 0%
Isoleucine 1.259mg 0.031mg 0%
Leucine 2.201mg 0.05mg 0%
Lysine 2.338mg 0.032mg 0%
Methionine 0.72mg 0.012mg 0%
Phenylalanine 1.093mg 0.029mg 0%
Valine 1.372mg 0.038mg 0%
Histidine 0.883mg 0.023mg 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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +3192.9%
Contains more FatsFats +29.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.7%
~equal in Other ~2.23g

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
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -58.3%
Contains more Mono. FatMonounsaturated fat +137.8%
Contains more Poly. FatPolyunsaturated fat +182.9%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.