Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Peanut

Flank steak vs. Peanut — In-Depth Nutrition Comparison

Compare

A recap on differences between flank steak and peanuts

  • Flank steak is higher in vitamin B12 and selenium, yet peanuts are higher in copper, manganese, folate, vitamin E, vitamin B1, iron, magnesium, and fiber.
  • Peanuts cover your daily copper needs 118% more than flank steak.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Peanuts, all types, raw.

Infographic

Flank steak vs Peanut 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%
Peanut
Peanut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more ZincZinc +49.8%
Contains more SeleniumSelenium +308.3%
Contains more MagnesiumMagnesium +630.4%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +108%
Contains more IronIron +163.2%
Contains more CopperCopper +1295.1%
Contains more PhosphorusPhosphorus +79%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +21388.9%

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%
Peanut
Peanut
5
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin B6Vitamin B6 +66.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +100.8%
Contains more Vitamin EVitamin E +2092.1%
Contains more Vitamin B1Vitamin B1 +753.3%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B5Vitamin B5 +224.2%
Contains more FolateFolate +2566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.135mg

All nutrients comparison - raw data values

Nutrient Flank steak Peanut DV% diff.
Copper 0.082mg 1.144mg 118%
Polyunsaturated fat 0.322g 15.558g 102%
Manganese 0.009mg 1.934mg 84%
Vitamin B12 1.63µg 0µg 68%
Fats 8.23g 49.24g 63%
Folate 9µg 240µg 58%
Monounsaturated fat 3.317g 24.426g 53%
Vitamin E 0.38mg 8.33mg 53%
Vitamin B1 0.075mg 0.64mg 47%
Selenium 29.4µg 7.2µg 40%
Iron 1.74mg 4.58mg 36%
Magnesium 23mg 168mg 35%
Fiber 0g 8.5g 34%
Vitamin B3 7.363mg 12.066mg 29%
Cholesterol 79mg 0mg 26%
Vitamin B5 0.545mg 1.767mg 24%
Phosphorus 210mg 376mg 24%
Calories 192kcal 567kcal 19%
Vitamin B6 0.579mg 0.348mg 18%
Zinc 4.9mg 3.27mg 15%
Saturated fat 3.395g 6.279g 13%
Potassium 339mg 705mg 11%
Choline 105.4mg 52.5mg 10%
Calcium 20mg 92mg 7%
Carbs 0g 16.13g 5%
Protein 27.66g 25.8g 4%
Sodium 56mg 18mg 2%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 7.63g N/A
Sugar 0g 4.72g N/A
Vitamin B2 0.133mg 0.135mg 0%
Tryptophan 0.182mg 0.25mg 0%
Threonine 1.105mg 0.883mg 0%
Isoleucine 1.259mg 0.907mg 0%
Leucine 2.201mg 1.672mg 0%
Lysine 2.338mg 0.926mg 0%
Methionine 0.72mg 0.317mg 0%
Phenylalanine 1.093mg 1.377mg 0%
Valine 1.372mg 1.082mg 0%
Histidine 0.883mg 0.652mg 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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more WaterWater +887.2%
Contains more FatsFats +498.3%
Contains more CarbsCarbs +∞%
~equal in Protein ~25.8g
~equal in Other ~2.33g

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -45.9%
Contains more Mono. FatMonounsaturated fat +636.4%
Contains more Poly. FatPolyunsaturated fat +4731.7%

People also compare

Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami
Peanut
Peanut vs Peanut butter
Peanut butter
Peanut
Peanut vs Walnut
Walnut
Peanut
Peanut vs Brazil nut
Brazil nut

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.