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. Potato

Flank steak vs. Potato — In-Depth Nutrition Comparison

Compare

Significant differences between flank steak and potatoes

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and choline; however, potatoes are richer in vitamin C.
  • Flank steak covers your daily vitamin B12 needs 68% more than potatoes.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Potatoes, flesh, and skin, raw.

Infographic

Flank steak vs Potato 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.
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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +66.7%
Contains more IronIron +114.8%
Contains more ZincZinc +1533.3%
Contains more PhosphorusPhosphorus +268.4%
Contains more SeleniumSelenium +7250%
Contains more PotassiumPotassium +25.4%
Contains more CopperCopper +34.1%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +2122.2%
~equal in Magnesium ~23mg

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%
Potato
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B2Vitamin B2 +315.6%
Contains more Vitamin B3Vitamin B3 +594%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B6Vitamin B6 +94.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +771.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +66.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Flank steak Potato DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.4µg 53%
Protein 27.66g 2.05g 51%
Zinc 4.9mg 0.3mg 42%
Vitamin B3 7.363mg 1.061mg 39%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 57mg 22%
Vitamin B6 0.579mg 0.298mg 22%
Vitamin C 0mg 19.7mg 22%
Choline 105.4mg 12.1mg 17%
Saturated fat 3.395g 0.025g 15%
Fats 8.23g 0.09g 13%
Iron 1.74mg 0.81mg 12%
Monounsaturated fat 3.317g 0.002g 8%
Manganese 0.009mg 0.2mg 8%
Vitamin B2 0.133mg 0.032mg 8%
Fiber 0g 2.1g 8%
Calories 192kcal 77kcal 6%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Vitamin B5 0.545mg 0.295mg 5%
Potassium 339mg 425mg 3%
Copper 0.082mg 0.11mg 3%
Vitamin E 0.38mg 0.01mg 2%
Sodium 56mg 6mg 2%
Folate 9µg 15µg 2%
Polyunsaturated fat 0.322g 0.042g 2%
Vitamin B1 0.075mg 0.081mg 1%
Vitamin K 1.4µg 2µg 1%
Calcium 20mg 12mg 1%
Net carbs 0g 15.39g N/A
Magnesium 23mg 23mg 0%
Sugar 0g 0.82g N/A
Tryptophan 0.182mg 0.021mg 0%
Threonine 1.105mg 0.067mg 0%
Isoleucine 1.259mg 0.066mg 0%
Leucine 2.201mg 0.098mg 0%
Lysine 2.338mg 0.107mg 0%
Methionine 0.72mg 0.032mg 0%
Phenylalanine 1.093mg 0.081mg 0%
Valine 1.372mg 0.103mg 0%
Histidine 0.883mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +1249.3%
Contains more FatsFats +9044.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.5%
~equal in Other ~1.12g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +165750%
Contains more Poly. FatPolyunsaturated fat +666.7%
Contains less Sat. FatSaturated fat -99.3%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.