Flank steak vs. Potato salad — In-Depth Nutrition Comparison
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Important differences between flank steak and potato salad
- Flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and iron; however, potato salad has more vitamin C.
- Flank steak's daily need coverage for vitamin B12 is 68% more.
- Flank steak has 16 times more zinc than potato salad. Flank steak has 4.9mg of zinc, while potato salad has 0.31mg.
- Potato salad is lower in saturated fat.
- Potato salad has a higher glycemic index than flank steak.
The food varieties used in the comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Potato salad, home-prepared.
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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 MagnesiumMagnesium | +53.3% |
| Contains more PotassiumPotassium | +33.5% |
| Contains more IronIron | +167.7% |
| Contains more ZincZinc | +1480.6% |
| Contains more PhosphorusPhosphorus | +303.8% |
| Contains less SodiumSodium | -89.4% |
| Contains more SeleniumSelenium | +617.1% |
| Contains more CopperCopper | +43.9% |
| Contains more ManganeseManganese | +1022.2% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +121.7% |
| Contains more Vitamin B3Vitamin B3 | +727.3% |
| Contains more Vitamin B6Vitamin B6 | +310.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin 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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +932.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +18.4% |
~equal in
Fats
~8.2g
~equal in
Other
~1.95g
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
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains more Mono. FatMonounsaturated fat | +33.8% |
| Contains less Sat. FatSaturated fat | -57.9% |
| Contains more Poly. FatPolyunsaturated fat | +1060.6% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Protein | 27.66g | 2.68g | 50% |
| Selenium | 29.4µg | 4.1µg | 46% |
| Zinc | 4.9mg | 0.31mg | 42% |
| Vitamin B3 | 7.363mg | 0.89mg | 40% |
| Vitamin B6 | 0.579mg | 0.141mg | 34% |
| Polyunsaturated fat | 0.322g | 3.737g | 23% |
| Phosphorus | 210mg | 52mg | 23% |
| Sodium | 56mg | 529mg | 21% |
| Choline | 105.4mg | 19% | |
| Iron | 1.74mg | 0.65mg | 14% |
| Vitamin C | 0mg | 10mg | 11% |
| Saturated fat | 3.395g | 1.429g | 9% |
| Vitamin B2 | 0.133mg | 0.06mg | 6% |
| Fiber | 0g | 1.3g | 5% |
| Carbs | 0g | 11.17g | 4% |
| Cholesterol | 79mg | 68mg | 4% |
| Copper | 0.082mg | 0.118mg | 4% |
| Manganese | 0.009mg | 0.101mg | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Potassium | 339mg | 254mg | 3% |
| Vitamin E | 0.38mg | 3% | |
| Magnesium | 23mg | 15mg | 2% |
| Monounsaturated fat | 3.317g | 2.48g | 2% |
| Calories | 192kcal | 143kcal | 2% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 9µg | 7µg | 1% |
| Fats | 8.23g | 8.2g | 0% |
| Net carbs | 0g | 9.87g | N/A |
| Calcium | 20mg | 19mg | 0% |
| Vitamin B1 | 0.075mg | 0.077mg | 0% |
| Vitamin B5 | 0.545mg | 0.534mg | 0% |
| Tryptophan | 0.182mg | 0.042mg | 0% |
| Threonine | 1.105mg | 0.116mg | 0% |
| Isoleucine | 1.259mg | 0.141mg | 0% |
| Leucine | 2.201mg | 0.202mg | 0% |
| Lysine | 2.338mg | 0.171mg | 0% |
| Methionine | 0.72mg | 0.066mg | 0% |
| Phenylalanine | 1.093mg | 0.135mg | 0% |
| Valine | 1.372mg | 0.172mg | 0% |
| Histidine | 0.883mg | 0.062mg | 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%
13%
Minerals Daily Need Coverage Score
54%
24%
Comparison summary
Which food is lower in Cholesterol?
Potato salad is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Potato salad is lower in Saturated fat (difference - 1.966g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 473mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)