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  6. Flank steak vs. Raisin

Flank steak vs. Raisin — In-Depth Nutrition Comparison

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What are the main differences between flank steak and raisins?

  • Flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, choline, and phosphorus, while raisins are higher in copper.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Raisins have a higher glycemic index (64) than flank steak (0).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Raisins, seedless types in this comparison.

Infographic

Flank steak vs Raisin infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Raisin
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more ZincZinc +2127.3%
Contains more PhosphorusPhosphorus +107.9%
Contains more SeleniumSelenium +4800%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +120.9%
Contains more CopperCopper +287.8%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +3222.2%
~equal in Iron ~1.88mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Raisin
Raisin
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B3Vitamin B3 +861.2%
Contains more Vitamin B5Vitamin B5 +473.7%
Contains more Vitamin B6Vitamin B6 +232.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +849.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +41.3%
Contains more Vitamin KVitamin K +150%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.125mg

All nutrients comparison - raw data values

Nutrient Flank steak Raisin DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.6µg 52%
Protein 27.66g 3.07g 49%
Zinc 4.9mg 0.22mg 43%
Vitamin B3 7.363mg 0.766mg 41%
Fructose 29.68g 37%
Vitamin B6 0.579mg 0.174mg 31%
Copper 0.082mg 0.318mg 26%
Carbs 0g 79.18g 26%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 11.1mg 17%
Phosphorus 210mg 101mg 16%
Saturated fat 3.395g 0.058g 15%
Fiber 0g 3.7g 15%
Manganese 0.009mg 0.299mg 13%
Potassium 339mg 749mg 12%
Fats 8.23g 0.46g 12%
Vitamin B5 0.545mg 0.095mg 9%
Monounsaturated fat 3.317g 0.051g 8%
Calories 192kcal 299kcal 5%
Vitamin B1 0.075mg 0.106mg 3%
Calcium 20mg 50mg 3%
Vitamin C 0mg 2.3mg 3%
Polyunsaturated fat 0.322g 0.037g 2%
Iron 1.74mg 1.88mg 2%
Sodium 56mg 11mg 2%
Vitamin E 0.38mg 0.12mg 2%
Magnesium 23mg 32mg 2%
Vitamin K 1.4µg 3.5µg 2%
Vitamin B2 0.133mg 0.125mg 1%
Folate 9µg 5µg 1%
Starch 2.7g 1%
Net carbs 0g 75.48g N/A
Sugar 0g 59.19g N/A
Tryptophan 0.182mg 0.05mg 0%
Threonine 1.105mg 0.077mg 0%
Isoleucine 1.259mg 0.057mg 0%
Leucine 2.201mg 0.096mg 0%
Lysine 2.338mg 0.084mg 0%
Methionine 0.72mg 0.021mg 0%
Phenylalanine 1.093mg 0.065mg 0%
Valine 1.372mg 0.083mg 0%
Histidine 0.883mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +801%
Contains more FatsFats +1689.1%
Contains more WaterWater +315.9%
Contains more CarbsCarbs +∞%
~equal in Other ~1.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +6403.9%
Contains more Poly. FatPolyunsaturated fat +770.3%
Contains less Sat. FatSaturated fat -98.3%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.