Flank steak vs. Potato pancake — In-Depth Nutrition Comparison
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Significant differences between flank steak and potato pancake
- Flank steak has more vitamin B12, zinc, selenium, vitamin B3, and phosphorus; however, potato pancake is richer in vitamin C, fiber, manganese, and copper.
- Flank steak covers your daily vitamin B12 needs 56% more than potato pancake.
- Potato pancake has 7 times less zinc than flank steak. Flank steak has 4.9mg of zinc, while potato pancake has 0.7mg.
- Flank steak contains less sodium.
Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Potato pancakes.
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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 | +600% |
| Contains more PhosphorusPhosphorus | +64.1% |
| Contains less SodiumSodium | -92.7% |
| Contains more SeleniumSelenium | +230.3% |
| Contains more MagnesiumMagnesium | +56.5% |
| Contains more CalciumCalcium | +60% |
| Contains more PotassiumPotassium | +83.5% |
| Contains more CopperCopper | +119.5% |
| Contains more ManganeseManganese | +2788.9% |
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 | +65.2% |
| Contains more Vitamin B3Vitamin B3 | +340.4% |
| Contains more Vitamin B6Vitamin B6 | +29.2% |
| Contains more Vitamin B12Vitamin B12 | +462.1% |
| Contains more CholineCholine | +42% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +110.7% |
| Contains more Vitamin B2Vitamin B2 | +30.1% |
| Contains more Vitamin B5Vitamin B5 | +38.9% |
| Contains more Vitamin KVitamin K | +92.9% |
| Contains more FolateFolate | +355.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.29µg | 56% |
| Polyunsaturated fat | 0.322g | 7.516g | 48% |
| Protein | 27.66g | 6.08g | 43% |
| Zinc | 4.9mg | 0.7mg | 38% |
| Selenium | 29.4µg | 8.9µg | 37% |
| Vitamin B3 | 7.363mg | 1.672mg | 36% |
| Vitamin C | 0mg | 27.6mg | 31% |
| Sodium | 56mg | 764mg | 31% |
| Fiber | 0g | 3.3g | 13% |
| Phosphorus | 210mg | 128mg | 12% |
| Copper | 0.082mg | 0.18mg | 11% |
| Manganese | 0.009mg | 0.26mg | 11% |
| Vitamin B6 | 0.579mg | 0.448mg | 10% |
| Fats | 8.23g | 14.76g | 10% |
| Starch | 20.88g | 9% | |
| Carbs | 0g | 27.81g | 9% |
| Potassium | 339mg | 622mg | 8% |
| Folate | 9µg | 41µg | 8% |
| Vitamin B1 | 0.075mg | 0.158mg | 7% |
| Choline | 105.4mg | 74.2mg | 6% |
| Cholesterol | 79mg | 95mg | 5% |
| Saturated fat | 3.395g | 2.496g | 4% |
| Vitamin B5 | 0.545mg | 0.757mg | 4% |
| Calories | 192kcal | 268kcal | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Magnesium | 23mg | 36mg | 3% |
| Vitamin B2 | 0.133mg | 0.173mg | 3% |
| Vitamin D | 0.3µg | 2% | |
| Fructose | 0.56g | 1% | |
| Vitamin E | 0.38mg | 0.23mg | 1% |
| Iron | 1.74mg | 1.67mg | 1% |
| Vitamin K | 1.4µg | 2.7µg | 1% |
| Calcium | 20mg | 32mg | 1% |
| Vitamin D | 11IU | 1% | |
| Monounsaturated fat | 3.317g | 3.73g | 1% |
| Net carbs | 0g | 24.51g | N/A |
| Sugar | 0g | 1.79g | N/A |
| Tryptophan | 0.182mg | 0.087mg | 0% |
| Threonine | 1.105mg | 0.24mg | 0% |
| Isoleucine | 1.259mg | 0.28mg | 0% |
| Leucine | 2.201mg | 0.442mg | 0% |
| Lysine | 2.338mg | 0.389mg | 0% |
| Methionine | 0.72mg | 0.137mg | 0% |
| Phenylalanine | 1.093mg | 0.3mg | 0% |
| Valine | 1.372mg | 0.369mg | 0% |
| Histidine | 0.883mg | 0.141mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.008g | 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:
6.08 g
Fats:
14.76 g
Carbs:
27.81 g
Water:
47.77 g
Other:
3.58 g
| Contains more ProteinProtein | +354.9% |
| Contains more WaterWater | +34.3% |
| Contains more FatsFats | +79.3% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~3.58g
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
2.496 g
Monounsaturated fat:
Mono. Fat
3.73 g
Polyunsaturated fat:
Poly. Fat
7.516 g
| Contains less Sat. FatSaturated fat | -26.5% |
| Contains more Mono. FatMonounsaturated fat | +12.5% |
| Contains more Poly. FatPolyunsaturated fat | +2234.2% |
