Flank steak vs. Mayonnaise — In-Depth Nutrition Comparison
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Summary of differences between flank steak and mayonnaise
- Flank steak has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and phosphorus; however, mayonnaise is higher in vitamin K and vitamin E.
- Mayonnaise covers your daily need for vitamin K, 135% more than flank steak.
- 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 Salad dressing, mayonnaise, regular.
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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 | +2200% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +1595% |
| Contains more IronIron | +728.6% |
| Contains more CopperCopper | +331.6% |
| Contains more ZincZinc | +3166.7% |
| Contains more PhosphorusPhosphorus | +900% |
| Contains less SodiumSodium | -91.2% |
| Contains more ManganeseManganese | +28.6% |
| Contains more SeleniumSelenium | +1178.3% |
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 B1Vitamin B1 | +650% |
| Contains more Vitamin B2Vitamin B2 | +600% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +216.9% |
| Contains more Vitamin B6Vitamin B6 | +7137.5% |
| Contains more Vitamin B12Vitamin B12 | +1258.3% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +208.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +763.2% |
| Contains more Vitamin KVitamin K | +11542.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.322g | 44.69g | 296% |
| Vitamin K | 1.4µg | 163µg | 135% |
| Fats | 8.23g | 74.85g | 102% |
| Vitamin B12 | 1.63µg | 0.12µg | 63% |
| Protein | 27.66g | 0.96g | 53% |
| Selenium | 29.4µg | 2.3µg | 49% |
| Vitamin B3 | 7.363mg | 0mg | 46% |
| Vitamin B6 | 0.579mg | 0.008mg | 44% |
| Zinc | 4.9mg | 0.15mg | 43% |
| Saturated fat | 3.395g | 11.703g | 38% |
| Monounsaturated fat | 3.317g | 16.843g | 34% |
| Phosphorus | 210mg | 21mg | 27% |
| Sodium | 56mg | 635mg | 25% |
| Calories | 192kcal | 680kcal | 24% |
| Iron | 1.74mg | 0.21mg | 19% |
| Vitamin E | 0.38mg | 3.28mg | 19% |
| Choline | 105.4mg | 34.2mg | 13% |
| Cholesterol | 79mg | 42mg | 12% |
| Vitamin B2 | 0.133mg | 0.019mg | 9% |
| Potassium | 339mg | 20mg | 9% |
| Copper | 0.082mg | 0.019mg | 7% |
| Vitamin B5 | 0.545mg | 0.172mg | 7% |
| Vitamin B1 | 0.075mg | 0.01mg | 5% |
| Magnesium | 23mg | 1mg | 5% |
| Vitamin A | 0µg | 16µg | 2% |
| Vitamin D | 0.2µg | 1% | |
| Calcium | 20mg | 8mg | 1% |
| Vitamin D | 7IU | 1% | |
| Folate | 9µg | 5µg | 1% |
| Net carbs | 0g | 0.57g | N/A |
| Carbs | 0g | 0.57g | 0% |
| Sugar | 0g | 0.57g | N/A |
| Manganese | 0.009mg | 0.007mg | 0% |
| Trans fat | 0.187g | N/A | |
| Tryptophan | 0.182mg | 0.017mg | 0% |
| Threonine | 1.105mg | 0.055mg | 0% |
| Isoleucine | 1.259mg | 0.065mg | 0% |
| Leucine | 2.201mg | 0.095mg | 0% |
| Lysine | 2.338mg | 0.072mg | 0% |
| Methionine | 0.72mg | 0.035mg | 0% |
| Phenylalanine | 1.093mg | 0.057mg | 0% |
| Valine | 1.372mg | 0.074mg | 0% |
| Histidine | 0.883mg | 0.026mg | 0% |
| Fructose | 0.05g | 0% | |
| Omega-3 - DHA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 5.331g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.125g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.03g | N/A | |
| Omega-6 - Linoleic acid | 38.942g | N/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:
0.96 g
Fats:
74.85 g
Carbs:
0.57 g
Water:
21.65 g
Other:
1.97 g
| Contains more ProteinProtein | +2781.3% |
| Contains more WaterWater | +196.4% |
| Contains more FatsFats | +809.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.97g
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
11.703 g
Monounsaturated fat:
Mono. Fat
16.843 g
Polyunsaturated fat:
Poly. Fat
44.69 g
| Contains less Sat. FatSaturated fat | -71% |
| Contains more Mono. FatMonounsaturated fat | +407.8% |
| Contains more Poly. FatPolyunsaturated fat | +13778.9% |
