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.
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
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Iron
+167.7%
Contains
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Magnesium
+53.3%
Contains
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Phosphorus
+303.8%
Contains
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Potassium
+33.5%
Contains
less
Sodium
-89.4%
Contains
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Zinc
+1480.6%
Contains
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Selenium
+617.1%
Contains
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Copper
+43.9%
Contains
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Manganese
+1022.2%
Equal in Calcium - 19
Contains
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Iron
+167.7%
Contains
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Magnesium
+53.3%
Contains
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Phosphorus
+303.8%
Contains
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Potassium
+33.5%
Contains
less
Sodium
-89.4%
Contains
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Zinc
+1480.6%
Contains
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Selenium
+617.1%
Contains
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Copper
+43.9%
Contains
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Manganese
+1022.2%
Equal in Calcium - 19
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
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Vitamin B2
+121.7%
Contains
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Vitamin B3
+727.3%
Contains
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Vitamin B6
+310.6%
Contains
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Folate
+28.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Equal in Vitamin B1 - 0.077
Equal in Vitamin B5 - 0.534
Contains
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Vitamin B2
+121.7%
Contains
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Vitamin B3
+727.3%
Contains
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Vitamin B6
+310.6%
Contains
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Folate
+28.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Equal in Vitamin B1 - 0.077
Equal in Vitamin B5 - 0.534
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+932.1%
Contains
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Carbs
+∞%
Contains
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Water
+18.4%
Equal in Fats - 8.2
Equal in Other - 1.95
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
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Protein
+932.1%
Contains
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Carbs
+∞%
Contains
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Water
+18.4%
Equal in Fats - 8.2
Equal in Other - 1.95
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+33.8%
Contains
less
Saturated Fat
-57.9%
Contains
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Polyunsaturated fat
+1060.6%
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
1.429 g
Monounsaturated Fat:
2.48 g
Polyunsaturated fat:
3.737 g
Contains
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Monounsaturated Fat
+33.8%
Contains
less
Saturated Fat
-57.9%
Contains
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Polyunsaturated 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 Sugar |
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| Lower in Cholesterol |
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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 | |
|
Opinion |
| Net carbs | 0g | 9.87g |
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| Protein | 27.66g | 2.68g |
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| Fats | 8.23g | 8.2g |
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| Carbs | 0g | 11.17g |
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| Calories | 192kcal | 143kcal |
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| Fiber | 0g | 1.3g |
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| Calcium | 20mg | 19mg |
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| Iron | 1.74mg | 0.65mg |
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| Magnesium | 23mg | 15mg |
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| Phosphorus | 210mg | 52mg |
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| Potassium | 339mg | 254mg |
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| Sodium | 56mg | 529mg |
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| Zinc | 4.9mg | 0.31mg |
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| Copper | 0.082mg | 0.118mg |
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| Manganese | 0.009mg | 0.101mg |
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| Selenium | 29.4µg | 4.1µg |
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| Vitamin A | 0IU | 157IU |
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| Vitamin A RAE | 0µg | 32µg |
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| Vitamin E | 0.38mg |
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| Vitamin C | 0mg | 10mg |
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| Vitamin B1 | 0.075mg | 0.077mg |
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| Vitamin B2 | 0.133mg | 0.06mg |
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| Vitamin B3 | 7.363mg | 0.89mg |
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| Vitamin B5 | 0.545mg | 0.534mg |
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| Vitamin B6 | 0.579mg | 0.141mg |
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| Folate | 9µg | 7µg |
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| Vitamin B12 | 1.63µg | 0µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.182mg | 0.042mg |
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| Threonine | 1.105mg | 0.116mg |
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| Isoleucine | 1.259mg | 0.141mg |
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| Leucine | 2.201mg | 0.202mg |
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| Lysine | 2.338mg | 0.171mg |
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| Methionine | 0.72mg | 0.066mg |
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| Phenylalanine | 1.093mg | 0.135mg |
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| Valine | 1.372mg | 0.172mg |
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| Histidine | 0.883mg | 0.062mg |
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| Cholesterol | 79mg | 68mg |
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| Saturated Fat | 3.395g | 1.429g |
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| Monounsaturated Fat | 3.317g | 2.48g |
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| Polyunsaturated fat | 0.322g | 3.737g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
48%
14%
Minerals Daily Need Coverage Score
54%
24%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Potato salad is lower in Cholesterol (difference - 11mg)
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 ($)