Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flank steak vs Ostrich - In-Depth Nutrition Comparison

Compare

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.

Infographic

Flank steak vs Ostrich 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +233.3%
Contains less Sodium -30%
Contains more Iron +60.3%
Contains more Phosphorus +19.5%
Contains more Copper +85.4%
Equal in Magnesium - 25
Equal in Potassium - 362
Equal in Zinc - 4.85
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 105% 18% 108% 32% 11% 133% 51%
Contains more Calcium +233.3%
Contains less Sodium -30%
Contains more Iron +60.3%
Contains more Phosphorus +19.5%
Contains more Copper +85.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +65.2%
Contains more Vitamin B1 +209.3%
Contains more Vitamin B2 +119.5%
Contains more Vitamin B5 +141.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +283.4%
Equal in Vitamin B3 - 7.143
Equal in Vitamin B6 - 0.545
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Contains more Vitamin E +65.2%
Contains more Vitamin B1 +209.3%
Contains more Vitamin B2 +119.5%
Contains more Vitamin B5 +141.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +283.4%
Equal in Vitamin B3 - 7.143
Equal in Vitamin B6 - 0.545

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Ostrich
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Ostrich Opinion
Net carbs 0g 0g
Protein 27.66g 28.49g Ostrich
Fats 8.23g 2.57g Flank steak
Carbs 0g 0g
Calories 192kcal 145kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 20mg 6mg Flank steak
Iron 1.74mg 2.79mg Ostrich
Magnesium 23mg 25mg Ostrich
Phosphorus 210mg 251mg Ostrich
Potassium 339mg 362mg Ostrich
Sodium 56mg 80mg Flank steak
Zinc 4.9mg 4.85mg Flank steak
Copper 0.082mg 0.152mg Ostrich
Vitamin A 0IU 0IU
Vitamin E 0.38mg 0.23mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.232mg Ostrich
Vitamin B2 0.133mg 0.292mg Ostrich
Vitamin B3 7.363mg 7.143mg Flank steak
Vitamin B5 0.545mg 1.318mg Ostrich
Vitamin B6 0.579mg 0.545mg Flank steak
Folate 9µg 15µg Ostrich
Vitamin B12 1.63µg 6.25µg Ostrich
Vitamin K 1.4µg µg Flank steak
Tryptophan 0.182mg 0.254mg Ostrich
Threonine 1.105mg 1.25mg Ostrich
Isoleucine 1.259mg 1.354mg Ostrich
Leucine 2.201mg 2.315mg Ostrich
Lysine 2.338mg 2.516mg Ostrich
Methionine 0.72mg 0.796mg Ostrich
Phenylalanine 1.093mg 1.176mg Ostrich
Valine 1.372mg 1.407mg Ostrich
Histidine 0.883mg 0.716mg Flank steak
Cholesterol 79mg 85mg Flank steak
Trans Fat g g
Saturated Fat 3.395g 1g Ostrich
Monounsaturated Fat 3.317g 0.97g Flank steak
Polyunsaturated fat 0.322g 0.44g Ostrich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Ostrich
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
105
Ostrich
Mineral Summary Score
47
Flank steak
57
Ostrich

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
171%
Ostrich
Carbohydrates
0%
Flank steak
0%
Ostrich
Fats
38%
Flank steak
12%
Ostrich

Comparison summary

Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 2.395g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flank steak
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.