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 fats, yet ostrich is richer in vitamin B12, vitamin B5, selenium, iron, vitamin B1, vitamin B2, copper, and phosphorus.
Daily need coverage for vitamin B12 for ostrich is 193% higher.
Flank steak contains 3 times more saturated fat than ostrich. Flank steak contains 3.395g of saturated fat, while ostrich contains 1g.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Flank steak

Ostrich

Contains more CalciumCalcium	+233.3%
Contains less SodiumSodium	-30%

Contains more IronIron	+60.3%
Contains more CopperCopper	+85.4%
Contains more PhosphorusPhosphorus	+19.5%
Contains more ManganeseManganese	+111.1%
Contains more SeleniumSelenium	+27.6%

~equal in Magnesium ~25mg

~equal in Potassium ~362mg

~equal in Zinc ~4.85mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Flank steak

Ostrich

Contains more Vitamin EVitamin E	+65.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+209.3%
Contains more Vitamin B2Vitamin B2	+119.5%
Contains more Vitamin B5Vitamin B5	+141.8%
Contains more Vitamin B12Vitamin B12	+283.4%
Contains more FolateFolate	+66.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~7.143mg

~equal in Vitamin B6 ~0.545mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.63µg	6.25µg	193%
Choline	105.4mg		19%
Selenium	29.4µg	37.5µg	15%
Vitamin B5	0.545mg	1.318mg	15%
Iron	1.74mg	2.79mg	13%
Vitamin B1	0.075mg	0.232mg	13%
Vitamin B2	0.133mg	0.292mg	12%
Saturated fat	3.395g	1g	11%
Fats	8.23g	2.57g	9%
Copper	0.082mg	0.152mg	8%
Phosphorus	210mg	251mg	6%
Monounsaturated fat	3.317g	0.97g	6%
Vitamin B6	0.579mg	0.545mg	3%
Calories	192kcal	145kcal	2%
Protein	27.66g	28.49g	2%
Cholesterol	79mg	85mg	2%
Folate	9µg	15µg	2%
Calcium	20mg	6mg	1%
Potassium	339mg	362mg	1%
Sodium	56mg	80mg	1%
Vitamin E	0.38mg	0.23mg	1%
Vitamin B3	7.363mg	7.143mg	1%
Vitamin K	1.4µg		1%
Polyunsaturated fat	0.322g	0.44g	1%
Protein per 100 calories	14g	20g	N/A
Calories per 10 g protein	69kcal	51kcal	N/A
Weight per 100 calories	52g	69g	N/A
Unsaturated / Saturated Fat ratio	1.1	1.4	N/A
Magnesium	23mg	25mg	0%
Zinc	4.9mg	4.85mg	0%
Manganese	0.009mg	0.019mg	0%
Tryptophan	0.182mg	0.254mg	0%
Threonine	1.105mg	1.25mg	0%
Isoleucine	1.259mg	1.354mg	0%
Leucine	2.201mg	2.315mg	0%
Lysine	2.338mg	2.516mg	0%
Methionine	0.72mg	0.796mg	0%
Phenylalanine	1.093mg	1.176mg	0%
Valine	1.372mg	1.407mg	0%
Histidine	0.883mg	0.716mg	0%