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  6. Flank steak vs. Oregano

Flank steak vs. Oregano — In-Depth Nutrition Comparison

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A recap on the differences between flank steak and oregano

  • Flank steak is higher in vitamin B12, yet oregano is higher in vitamin K, iron, manganese, fiber, calcium, vitamin E, copper, magnesium, and folate.
  • Oregano covers your daily vitamin K needs 517% more than flank steak.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Spices, oregano, dried.

Infographic

Flank steak vs Oregano 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more ZincZinc +82.2%
Contains more PhosphorusPhosphorus +41.9%
Contains more SeleniumSelenium +553.3%
Contains more MagnesiumMagnesium +1073.9%
Contains more CalciumCalcium +7885%
Contains more PotassiumPotassium +271.7%
Contains more IronIron +2014.9%
Contains more CopperCopper +672%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +55344.4%

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%
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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin B3Vitamin B3 +58.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +226.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4705.3%
Contains more Vitamin B1Vitamin B1 +136%
Contains more Vitamin B2Vitamin B2 +297%
Contains more Vitamin B5Vitamin B5 +69%
Contains more Vitamin B6Vitamin B6 +80.3%
Contains more Vitamin KVitamin K +44307.1%
Contains more FolateFolate +2533.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Oregano DV% diff.
Vitamin K 1.4µg 621.7µg 517%
Iron 1.74mg 36.8mg 438%
Manganese 0.009mg 4.99mg 217%
Fiber 0g 42.5g 170%
Calcium 20mg 1597mg 158%
Vitamin E 0.38mg 18.26mg 119%
Vitamin B12 1.63µg 0µg 68%
Copper 0.082mg 0.633mg 61%
Magnesium 23mg 270mg 59%
Folate 9µg 237µg 57%
Selenium 29.4µg 4.5µg 45%
Protein 27.66g 9g 37%
Vitamin B6 0.579mg 1.044mg 36%
Vitamin B2 0.133mg 0.528mg 30%
Potassium 339mg 1260mg 27%
Cholesterol 79mg 0mg 26%
Carbs 0g 68.92g 23%
Zinc 4.9mg 2.69mg 20%
Vitamin B3 7.363mg 4.64mg 17%
Choline 105.4mg 32.3mg 13%
Phosphorus 210mg 148mg 9%
Vitamin A 0µg 85µg 9%
Vitamin B1 0.075mg 0.177mg 9%
Saturated fat 3.395g 1.551g 8%
Vitamin B5 0.545mg 0.921mg 8%
Monounsaturated fat 3.317g 0.716g 7%
Polyunsaturated fat 0.322g 1.369g 7%
Fats 8.23g 4.28g 6%
Calories 192kcal 265kcal 4%
Vitamin C 0mg 2.3mg 3%
Sodium 56mg 25mg 1%
Fructose 1.13g 1%
Net carbs 0g 26.42g N/A
Sugar 0g 4.09g N/A
Tryptophan 0.182mg 0.203mg 0%
Threonine 1.105mg 0.322mg 0%
Isoleucine 1.259mg 0.441mg 0%
Leucine 2.201mg 0.78mg 0%
Lysine 2.338mg 0.5mg 0%
Methionine 0.72mg 0.127mg 0%
Phenylalanine 1.093mg 0.449mg 0%
Valine 1.372mg 0.585mg 0%
Histidine 0.883mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +207.3%
Contains more FatsFats +92.3%
Contains more WaterWater +546.2%
Contains more CarbsCarbs +∞%
~equal in Other ~7.87g

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains more Mono. FatMonounsaturated fat +363.3%
Contains less Sat. FatSaturated fat -54.3%
Contains more Poly. FatPolyunsaturated fat +325.2%

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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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.