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
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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 | +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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
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
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
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% |
