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  6. Flank steak vs. Ostrich

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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.143mg
~equal in Vitamin B6 ~0.545mg

All nutrients comparison - raw data values

Nutrient Flank steak Ostrich DV% diff.
Vitamin B12 1.63µg 6.25µg 193%
Choline 105.4mg 19%
Vitamin B5 0.545mg 1.318mg 15%
Selenium 29.4µg 37.5µg 15%
Vitamin B1 0.075mg 0.232mg 13%
Iron 1.74mg 2.79mg 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%
Monounsaturated fat 3.317g 0.97g 6%
Phosphorus 210mg 251mg 6%
Vitamin B6 0.579mg 0.545mg 3%
Folate 9µg 15µg 2%
Protein 27.66g 28.49g 2%
Calories 192kcal 145kcal 2%
Cholesterol 79mg 85mg 2%
Polyunsaturated fat 0.322g 0.44g 1%
Vitamin B3 7.363mg 7.143mg 1%
Vitamin E 0.38mg 0.23mg 1%
Sodium 56mg 80mg 1%
Vitamin K 1.4µg 1%
Potassium 339mg 362mg 1%
Calcium 20mg 6mg 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
28% 3% 69%
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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
41% 40% 18%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.