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 | +∞% |
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% |
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% |
