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 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% |
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 EVitamin E | +65.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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 D
~µg
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:
28.49 g
Fats:
2.57 g
Carbs:
0 g
Water:
68.51 g
Other:
0.43 g
| Contains more FatsFats | +220.2% |
~equal in
Protein
~28.49g
~equal in
Carbs
~0g
~equal in
Water
~68.51g
~equal in
Other
~0.43g
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
1 g
Monounsaturated Fat:
Mono. Fat
0.97 g
Polyunsaturated fat:
Poly. Fat
0.44 g
| Contains more Mono. FatMonounsaturated Fat | +242% |
| Contains less Sat. FatSaturated Fat | -70.5% |
| Contains more Poly. FatPolyunsaturated 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 Cholesterol |
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| Lower in Sodium |
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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 | |
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Opinion |
| Calories | 192kcal | 145kcal |
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| Protein | 27.66g | 28.49g |
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| Fats | 8.23g | 2.57g |
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| Cholesterol | 79mg | 85mg |
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| Magnesium | 23mg | 25mg |
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| Calcium | 20mg | 6mg |
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| Potassium | 339mg | 362mg |
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| Iron | 1.74mg | 2.79mg |
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| Copper | 0.082mg | 0.152mg |
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| Zinc | 4.9mg | 4.85mg |
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| Phosphorus | 210mg | 251mg |
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| Sodium | 56mg | 80mg |
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| Vitamin E | 0.38mg | 0.23mg |
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| Manganese | 0.009mg | 0.019mg |
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| Selenium | 29.4µg | 37.5µg |
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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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| Vitamin B12 | 1.63µg | 6.25µg |
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| Vitamin K | 1.4µg |
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| Folate | 9µg | 15µg |
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| Choline | 105.4mg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
49%
97%
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 is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 24mg)
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.