Flank steak vs. Peanut — In-Depth Nutrition Comparison
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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
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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 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.
| 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% |
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:
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
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
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% |
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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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 |
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| Low Glycemic Index diet |
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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%
75%
Minerals Daily Need Coverage Score
54%
131%
Comparison summary
Which food is lower in Cholesterol?
Peanut is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Peanut contains less Sodium (difference - 38mg)
Which food is richer in minerals?
Peanut is relatively richer in minerals
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 2.884g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 13)
Which food is cheaper?
Flank steak is cheaper (difference - $2.8)
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.