Flank steak vs. Omelette — In-Depth Nutrition Comparison
Compare
How are flank steak and omelette different?
- Flank steak is richer in vitamin B3, vitamin B12, zinc, and vitamin B6, while omelette is higher in choline, vitamin B2, vitamin B5, vitamin A, and folate.
- Omelette covers your daily need for cholesterol, 78% more than flank steak.
- Flank steak contains 115 times more vitamin B3 than omelette. Flank steak contains 7.363mg of vitamin B3, while omelette contains 0.064mg.
- Flank steak is lower in cholesterol.
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Egg, whole, cooked, omelet types were used in this article.
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.
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more PotassiumPotassium | +189.7% |
| Contains more IronIron | +17.6% |
| Contains more CopperCopper | +30.2% |
| Contains more ZincZinc | +349.5% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains less SodiumSodium | -63.9% |
| Contains more SeleniumSelenium | +14% |
| Contains more CalciumCalcium | +140% |
| Contains more ManganeseManganese | +166.7% |
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 B1Vitamin B1 | +120.6% |
| Contains more Vitamin B3Vitamin B3 | +11404.7% |
| Contains more Vitamin B6Vitamin B6 | +304.9% |
| Contains more Vitamin B12Vitamin B12 | +114.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +239.5% |
| Contains more Vitamin B2Vitamin B2 | +190.2% |
| Contains more Vitamin B5Vitamin B5 | +136.5% |
| Contains more Vitamin KVitamin K | +221.4% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +134.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 79mg | 313mg | 78% |
| Vitamin B3 | 7.363mg | 0.064mg | 46% |
| Vitamin B12 | 1.63µg | 0.76µg | 36% |
| Zinc | 4.9mg | 1.09mg | 35% |
| Vitamin B6 | 0.579mg | 0.143mg | 34% |
| Protein | 27.66g | 10.57g | 34% |
| Choline | 105.4mg | 247.6mg | 26% |
| Vitamin B2 | 0.133mg | 0.386mg | 19% |
| Vitamin A | 0µg | 172µg | 19% |
| Polyunsaturated fat | 0.322g | 2.712g | 16% |
| Vitamin B5 | 0.545mg | 1.289mg | 15% |
| Vitamin D | 69IU | 9% | |
| Vitamin D | 1.7µg | 9% | |
| Folate | 9µg | 39µg | 8% |
| Selenium | 29.4µg | 25.8µg | 7% |
| Potassium | 339mg | 117mg | 7% |
| Phosphorus | 210mg | 167mg | 6% |
| Vitamin E | 0.38mg | 1.29mg | 6% |
| Fats | 8.23g | 11.66g | 5% |
| Monounsaturated fat | 3.317g | 4.843g | 4% |
| Sodium | 56mg | 155mg | 4% |
| Vitamin K | 1.4µg | 4.5µg | 3% |
| Vitamin B1 | 0.075mg | 0.034mg | 3% |
| Iron | 1.74mg | 1.48mg | 3% |
| Calcium | 20mg | 48mg | 3% |
| Magnesium | 23mg | 11mg | 3% |
| Calories | 192kcal | 154kcal | 2% |
| Copper | 0.082mg | 0.063mg | 2% |
| Manganese | 0.009mg | 0.024mg | 1% |
| Carbs | 0g | 0.64g | 0% |
| Net carbs | 0g | 0.64g | N/A |
| Sugar | 0g | 0.31g | N/A |
| Trans fat | 0.709g | N/A | |
| Saturated fat | 3.395g | 3.319g | 0% |
| Tryptophan | 0.182mg | 0.14mg | 0% |
| Threonine | 1.105mg | 0.467mg | 0% |
| Isoleucine | 1.259mg | 0.565mg | 0% |
| Leucine | 2.201mg | 0.913mg | 0% |
| Lysine | 2.338mg | 0.767mg | 0% |
| Methionine | 0.72mg | 0.319mg | 0% |
| Phenylalanine | 1.093mg | 0.572mg | 0% |
| Valine | 1.372mg | 0.722mg | 0% |
| Histidine | 0.883mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | 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:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
| Contains more ProteinProtein | +161.7% |
| Contains more FatsFats | +41.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +18.6% |
~equal in
Other
~1g
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
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
| Contains more Mono. FatMonounsaturated fat | +46% |
| Contains more Poly. FatPolyunsaturated fat | +742.2% |
~equal in
Saturated fat
~3.319g
