Flank steak vs. Potato — In-Depth Nutrition Comparison
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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.
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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 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% |
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 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
17%
Minerals Daily Need Coverage Score
54%
19%
Comparison summary
Which food is lower in Cholesterol?
Potato is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Potato contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 3.37g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 86)
Which food is cheaper?
Flank steak is cheaper (difference - $0.2)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.