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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 192% 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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Flank steak vs Ostrich 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" 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 Copper +85.4%
Contains more Phosphorus +19.5%
Equal in Potassium - 362
Equal in Magnesium - 25
Equal in Zinc - 4.85
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 2% 32% 18% 51% 133% 108% 11%
Contains more Calcium +233.3%
Contains less Sodium -30%
Contains more Iron +60.3%
Contains more Copper +85.4%
Contains more Phosphorus +19.5%
Equal in Potassium - 362
Equal in Magnesium - 25
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 Vitamin B12 +283.4%
Contains more Folate +66.7%
Equal in Vitamin B3 - 7.143
Equal in Vitamin B6 - 0.545
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 0% 59% 68% 134% 80% 126% 782% 0% 12%
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 Vitamin B12 +283.4%
Contains more Folate +66.7%
Equal in Vitamin B3 - 7.143
Equal in Vitamin B6 - 0.545

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 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 Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak
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.

All nutrients comparison - raw data values

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

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.