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 butter

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

Compare

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.

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
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.
Flank steak
Flank steak
2
:
7
Peanut butter
Peanut butter
Contains more Zinc +95.2%
Contains more Selenium +617.1%
Contains more Calcium +145%
Contains more Magnesium +630.4%
Contains more Phosphorus +59.5%
Contains more Potassium +64.6%
Contains less Sodium -69.6%
Contains more Copper +414.6%
Contains more Manganese +18400%
Equal in Iron - 1.74
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Zinc +95.2%
Contains more Selenium +617.1%
Contains more Calcium +145%
Contains more Magnesium +630.4%
Contains more Phosphorus +59.5%
Contains more Potassium +64.6%
Contains less Sodium -69.6%
Contains more Copper +414.6%
Contains more Manganese +18400%
Equal in Iron - 1.74

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.
Flank steak
Flank steak
3
:
7
Peanut butter
Peanut butter
Contains more Vitamin B6 +31.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +366.7%
Contains more Vitamin E +2294.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B5 +108.6%
Contains more Folate +866.7%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin B6 +31.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +366.7%
Contains more Vitamin E +2294.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B5 +108.6%
Contains more Folate +866.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Peanut butter
Peanut butter
Contains more Protein +24.5%
Contains more Water +5117.1%
Contains more Fats +524.1%
Contains more Carbs +∞%
Equal in Other - 2.89
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Peanut butter
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 Protein +24.5%
Contains more Water +5117.1%
Contains more Fats +524.1%
Contains more Carbs +∞%
Equal in Other - 2.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +682.1%
Contains more Polyunsaturated fat +3792.9%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +682.1%
Contains more Polyunsaturated fat +3792.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Peanut butter
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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 butter
Peanut butter vs Peanut
Peanut
Peanut butter
Peanut butter vs Butter
Butter
Peanut butter
Peanut butter vs Almond butter
Almond butter

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
48%
Flank steak
62%
Peanut butter
Minerals Daily Need Coverage Score
54%
Flank steak
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 79mg)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.93g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 14)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.8)

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.