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Flank steak vs. Pâté — In-Depth Nutrition Comparison

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Summary of differences between Flank steak and Pâté

  • Flank steak has more Vitamin B6, and Vitamin B3, however, Pâté is higher in Vitamin A RAE, Vitamin B12, Iron, Vitamin B2, and Copper.
  • Pâté covers your daily need of Vitamin A RAE 110% more than Flank steak.
  • Flank steak has 10 times more Vitamin B6 than Pâté. While Flank steak has 0.579mg of Vitamin B6, Pâté has only 0.06mg.
  • Flank steak has less Saturated Fat.

These are the specific foods used in this comparison Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pate, liver, not specified, canned.

Infographic

Flank steak vs Pâté infographic
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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 Magnesium +76.9%
Contains more Potassium +145.7%
Contains less Sodium -92%
Contains more Zinc +71.9%
Contains more Calcium +250%
Contains more Iron +216.1%
Contains more Copper +387.8%
Contains more Manganese +1233.3%
Contains more Selenium +41.5%
Equal in Phosphorus - 200
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 207% 10% 86% 13% 91% 78% 134% 16% 227%
Contains more Magnesium +76.9%
Contains more Potassium +145.7%
Contains less Sodium -92%
Contains more Zinc +71.9%
Contains more Calcium +250%
Contains more Iron +216.1%
Contains more Copper +387.8%
Contains more Manganese +1233.3%
Contains more Selenium +41.5%
Equal in Phosphorus - 200

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.
:
6
Pâté
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B6 +865%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +351.1%
Contains more Vitamin B5 +120.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +96.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 198% 0% 0% 7% 8% 139% 62% 72% 14% 45% 400% 0%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B6 +865%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +351.1%
Contains more Vitamin B5 +120.2%
Contains more Folate +566.7%
Contains more Vitamin B12 +96.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +94.8%
Contains more Water +19.1%
Contains more Fats +240.2%
Contains more Carbs +∞%
Equal in Other - 2.4
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
14% 28% 54% 2%
Protein: 14.2 g
Fats: 28 g
Carbs: 1.5 g
Water: 53.9 g
Other: 2.4 g
Contains more Protein +94.8%
Contains more Water +19.1%
Contains more Fats +240.2%
Contains more Carbs +∞%
Equal in Other - 2.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +272.6%
Contains more Polyunsaturated fat +881.4%
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
38% 49% 13%
Saturated Fat: 9.57 g
Monounsaturated Fat: 12.36 g
Polyunsaturated fat: 3.16 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +272.6%
Contains more Polyunsaturated fat +881.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Pâté
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Pâté Opinion
Net carbs 0g 1.5g Pâté
Protein 27.66g 14.2g Flank steak
Fats 8.23g 28g Pâté
Carbs 0g 1.5g Pâté
Calories 192kcal 319kcal Pâté
Calcium 20mg 70mg Pâté
Iron 1.74mg 5.5mg Pâté
Magnesium 23mg 13mg Flank steak
Phosphorus 210mg 200mg Flank steak
Potassium 339mg 138mg Flank steak
Sodium 56mg 697mg Flank steak
Zinc 4.9mg 2.85mg Flank steak
Copper 0.082mg 0.4mg Pâté
Manganese 0.009mg 0.12mg Pâté
Selenium 29.4µg 41.6µg Pâté
Vitamin A 0IU 3300IU Pâté
Vitamin A RAE 0µg 991µg Pâté
Vitamin E 0.38mg Flank steak
Vitamin C 0mg 2mg Pâté
Vitamin B1 0.075mg 0.03mg Flank steak
Vitamin B2 0.133mg 0.6mg Pâté
Vitamin B3 7.363mg 3.3mg Flank steak
Vitamin B5 0.545mg 1.2mg Pâté
Vitamin B6 0.579mg 0.06mg Flank steak
Folate 9µg 60µg Pâté
Vitamin B12 1.63µg 3.2µg Pâté
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.157mg Flank steak
Threonine 1.105mg 0.568mg Flank steak
Isoleucine 1.259mg 0.554mg Flank steak
Leucine 2.201mg 1.05mg Flank steak
Lysine 2.338mg 0.838mg Flank steak
Methionine 0.72mg 0.284mg Flank steak
Phenylalanine 1.093mg 0.582mg Flank steak
Valine 1.372mg 0.768mg Flank steak
Histidine 0.883mg 0.298mg Flank steak
Cholesterol 79mg 255mg Flank steak
Saturated Fat 3.395g 9.57g Flank steak
Monounsaturated Fat 3.317g 12.36g Pâté
Polyunsaturated fat 0.322g 3.16g Pâté

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Pâté
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Flank steak
79%
Pâté
Minerals Daily Need Coverage Score
54%
Flank steak
88%
Pâté

Comparison summary

Which food is lower in Sugar?
Pâté
Pâté is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 641mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 176mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.175g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Pâté - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172930/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.