Flank steak vs. Ostrich — In-Depth Nutrition Comparison
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The main differences between Flank steak and Ostrich
- Flank steak is richer in Monounsaturated Fat, yet Ostrich is richer in Vitamin B12, Vitamin B5, Selenium, Iron, Vitamin B1, Vitamin B2, Copper, and Phosphorus.
- Daily need coverage for Vitamin B12 from Ostrich is 193% higher.
- Flank steak contains 3 times more Monounsaturated Fat than Ostrich. Flank steak contains 3.317g of Monounsaturated Fat, while Ostrich contains 0.97g.
- Ostrich contains less Saturated Fat.
Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Ostrich, tip trimmed, cooked.
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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
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Calcium
+233.3%
Contains
less
Sodium
-30%
Contains
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Iron
+60.3%
Contains
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Phosphorus
+19.5%
Contains
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Copper
+85.4%
Contains
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Manganese
+111.1%
Contains
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Selenium
+27.6%
Equal in Magnesium - 25
Equal in Potassium - 362
Equal in Zinc - 4.85
Contains
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Calcium
+233.3%
Contains
less
Sodium
-30%
Contains
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Iron
+60.3%
Contains
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Phosphorus
+19.5%
Contains
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Copper
+85.4%
Contains
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Manganese
+111.1%
Contains
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Selenium
+27.6%
Equal in Magnesium - 25
Equal in Potassium - 362
Equal in Zinc - 4.85
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
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Vitamin E
+65.2%
Contains
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Vitamin B1
+209.3%
Contains
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Vitamin B2
+119.5%
Contains
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Vitamin B5
+141.8%
Contains
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Folate
+66.7%
Contains
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Vitamin B12
+283.4%
Equal in Vitamin B3 - 7.143
Equal in Vitamin B6 - 0.545
Contains
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Vitamin E
+65.2%
Contains
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Vitamin B1
+209.3%
Contains
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Vitamin B2
+119.5%
Contains
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Vitamin B5
+141.8%
Contains
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Folate
+66.7%
Contains
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Vitamin B12
+283.4%
Equal in Vitamin B3 - 7.143
Equal in Vitamin B6 - 0.545
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+220.2%
Equal in Protein - 28.49
Equal in Water - 68.51
Equal in Other - 0.43
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
28.49 g
Fats:
2.57 g
Carbs:
0 g
Water:
68.51 g
Other:
0.43 g
Contains
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Fats
+220.2%
Equal in Protein - 28.49
Equal in Water - 68.51
Equal in Other - 0.43
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+242%
Contains
less
Saturated Fat
-70.5%
Contains
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Polyunsaturated fat
+36.6%
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
1 g
Monounsaturated Fat:
0.97 g
Polyunsaturated fat:
0.44 g
Contains
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Monounsaturated Fat
+242%
Contains
less
Saturated Fat
-70.5%
Contains
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Polyunsaturated fat
+36.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 27.66g | 28.49g |
|
| Fats | 8.23g | 2.57g |
|
| Calories | 192kcal | 145kcal |
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| Calcium | 20mg | 6mg |
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| Iron | 1.74mg | 2.79mg |
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| Magnesium | 23mg | 25mg |
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| Phosphorus | 210mg | 251mg |
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| Potassium | 339mg | 362mg |
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| Sodium | 56mg | 80mg |
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| Zinc | 4.9mg | 4.85mg |
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| Copper | 0.082mg | 0.152mg |
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| Manganese | 0.009mg | 0.019mg |
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| Selenium | 29.4µg | 37.5µg |
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| Vitamin E | 0.38mg | 0.23mg |
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| Vitamin B1 | 0.075mg | 0.232mg |
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| Vitamin B2 | 0.133mg | 0.292mg |
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| Vitamin B3 | 7.363mg | 7.143mg |
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| Vitamin B5 | 0.545mg | 1.318mg |
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| Vitamin B6 | 0.579mg | 0.545mg |
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| Folate | 9µg | 15µg |
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| Vitamin B12 | 1.63µg | 6.25µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.182mg | 0.254mg |
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| Threonine | 1.105mg | 1.25mg |
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| Isoleucine | 1.259mg | 1.354mg |
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| Leucine | 2.201mg | 2.315mg |
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| Lysine | 2.338mg | 2.516mg |
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| Methionine | 0.72mg | 0.796mg |
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| Phenylalanine | 1.093mg | 1.176mg |
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| Valine | 1.372mg | 1.407mg |
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| Histidine | 0.883mg | 0.716mg |
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| Cholesterol | 79mg | 85mg |
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| Saturated Fat | 3.395g | 1g |
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| Monounsaturated Fat | 3.317g | 0.97g |
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| Polyunsaturated fat | 0.322g | 0.44g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
105%
Minerals Daily Need Coverage Score
54%
66%
Comparison summary
Which food is richer in minerals?
Ostrich is relatively richer in minerals
Which food is lower in Saturated Fat?
Ostrich is lower in Saturated Fat (difference - 2.395g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.