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  6. Flank steak vs. Potato chips

Flank steak vs. Potato chips — In-Depth Nutrition Comparison

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How are flank steak and potato chips different?

  • Flank steak is higher in vitamin B12, selenium, zinc, and vitamin B3; however, potato chips are richer in vitamin E, vitamin C, potassium, and copper.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than potato chips (56).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Snacks, potato chips, plain, unsalted are the varieties used in this article.

Infographic

Flank steak vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more ZincZinc +349.5%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +263%
Contains more MagnesiumMagnesium +191.3%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +276.1%
Contains more CopperCopper +273.2%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +4788.9%
~equal in Iron ~1.63mg

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin B3Vitamin B3 +92.4%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +181.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2297.4%
Contains more Vitamin B1Vitamin B1 +122.7%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin KVitamin K +1478.6%
Contains more FolateFolate +400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Potato chips DV% diff.
Polyunsaturated fat 0.322g 12.17g 79%
Vitamin B12 1.63µg 0µg 68%
Vitamin E 0.38mg 9.11mg 58%
Fats 8.23g 34.6g 41%
Protein 27.66g 7g 41%
Selenium 29.4µg 8.1µg 39%
Vitamin C 0mg 31.1mg 35%
Zinc 4.9mg 1.09mg 35%
Saturated fat 3.395g 10.96g 34%
Potassium 339mg 1275mg 28%
Cholesterol 79mg 0mg 26%
Copper 0.082mg 0.306mg 25%
Vitamin B3 7.363mg 3.827mg 22%
Histidine 0.883mg 153mg 22%
Manganese 0.009mg 0.44mg 19%
Fiber 0g 4.8g 19%
Carbs 0g 52.9g 18%
Vitamin K 1.4µg 22.1µg 17%
Calories 192kcal 536kcal 17%
Monounsaturated fat 3.317g 9.84g 16%
Choline 105.4mg 37.5mg 12%
Magnesium 23mg 67mg 10%
Folate 9µg 45µg 9%
Vitamin B1 0.075mg 0.167mg 8%
Vitamin B6 0.579mg 0.66mg 6%
Phosphorus 210mg 165mg 6%
Vitamin B2 0.133mg 0.197mg 5%
Vitamin B5 0.545mg 0.402mg 3%
Sodium 56mg 8mg 2%
Iron 1.74mg 1.63mg 1%
Net carbs 0g 48.1g N/A
Calcium 20mg 24mg 0%
Sugar 0g 0.22g N/A
Tryptophan 0.182mg 0.108mg 0%
Threonine 1.105mg 0.253mg 0%
Isoleucine 1.259mg 0.283mg 0%
Leucine 2.201mg 0.419mg 0%
Lysine 2.338mg 0.424mg 0%
Methionine 0.72mg 0.11mg 0%
Phenylalanine 1.093mg 0.31mg 0%
Valine 1.372mg 0.392mg 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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more ProteinProtein +295.1%
Contains more WaterWater +3277.4%
Contains more FatsFats +320.4%
Contains more CarbsCarbs +∞%
~equal in Other ~3.6g

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +196.7%
Contains more Poly. FatPolyunsaturated fat +3679.5%

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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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.