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Flank steak vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between flank steak and peanut butter?

  • Flank steak is richer in vitamin B12, selenium, and zinc, while peanut butter is higher in manganese, vitamin E, copper, vitamin B3, and magnesium.
  • Peanut butter's daily need coverage for manganese is 72% higher.
  • Peanut butter is lower in cholesterol.
  • Peanut butter has a higher glycemic index (14) than flank steak (0).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Flank steak vs Peanut butter 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.
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more ZincZinc +95.2%
Contains more SeleniumSelenium +617.1%
Contains more MagnesiumMagnesium +630.4%
Contains more CalciumCalcium +145%
Contains more PotassiumPotassium +64.6%
Contains more CopperCopper +414.6%
Contains more PhosphorusPhosphorus +59.5%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +18400%
~equal in Iron ~1.74mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +67.3%
Contains more Vitamin EVitamin E +2294.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more FolateFolate +866.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Peanut butter DV% diff.
Polyunsaturated fat 0.322g 12.535g 81%
Manganese 0.009mg 1.665mg 72%
Vitamin B12 1.63µg 0µg 68%
Fats 8.23g 51.36g 66%
Vitamin E 0.38mg 9.1mg 58%
Monounsaturated fat 3.317g 25.941g 57%
Selenium 29.4µg 4.1µg 46%
Copper 0.082mg 0.422mg 38%
Vitamin B3 7.363mg 13.112mg 36%
Magnesium 23mg 168mg 35%
Saturated fat 3.395g 10.325g 32%
Cholesterol 79mg 0mg 26%
Zinc 4.9mg 2.51mg 22%
Folate 9µg 87µg 20%
Fiber 0g 5g 20%
Calories 192kcal 598kcal 20%
Phosphorus 210mg 335mg 18%
Vitamin B5 0.545mg 1.137mg 12%
Protein 27.66g 22.21g 11%
Vitamin B6 0.579mg 0.441mg 11%
Choline 105.4mg 63mg 8%
Carbs 0g 22.31g 7%
Vitamin B1 0.075mg 0.15mg 6%
Potassium 339mg 558mg 6%
Vitamin B2 0.133mg 0.192mg 5%
Calcium 20mg 49mg 3%
Sodium 56mg 17mg 2%
Starch 3.56g 1%
Vitamin K 1.4µg 0.3µg 1%
Net carbs 0g 17.31g N/A
Iron 1.74mg 1.74mg 0%
Sugar 0g 10.49g N/A
Trans fat 0.075g N/A
Tryptophan 0.182mg 0.231mg 0%
Threonine 1.105mg 0.525mg 0%
Isoleucine 1.259mg 0.616mg 0%
Leucine 2.201mg 1.546mg 0%
Lysine 2.338mg 0.681mg 0%
Methionine 0.72mg 0.265mg 0%
Phenylalanine 1.093mg 1.202mg 0%
Valine 1.372mg 0.782mg 0%
Histidine 0.883mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more ProteinProtein +24.5%
Contains more WaterWater +5117.1%
Contains more FatsFats +524.1%
Contains more CarbsCarbs +∞%
~equal in Other ~2.89g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -67.1%
Contains more Mono. FatMonounsaturated fat +682.1%
Contains more Poly. FatPolyunsaturated fat +3792.9%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.