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  6. Flank steak vs. Shallot

Flank steak vs. Shallot — In-Depth Nutrition Comparison

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A recap on the differences between flank steak and shallot

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, phosphorus, vitamin B6, and choline, yet shallot is higher in fiber.
  • Flank steak covers your daily vitamin B12 needs 68% more than shallot.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Shallots, raw.

Infographic

Flank steak vs Shallot 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more IronIron +45%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +2350%
Contains more CalciumCalcium +85%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +3144.4%
~equal in Magnesium ~21mg
~equal in Potassium ~334mg
~equal in Copper ~0.088mg

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%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +3581.5%
Contains more Vitamin B5Vitamin B5 +87.9%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
Contains more CholineCholine +832.7%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +277.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Shallot DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 1.2µg 51%
Protein 27.66g 2.5g 50%
Vitamin B3 7.363mg 0.2mg 45%
Zinc 4.9mg 0.4mg 41%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 60mg 21%
Vitamin B6 0.579mg 0.345mg 18%
Choline 105.4mg 11.3mg 17%
Saturated fat 3.395g 0.017g 15%
Fiber 0g 3.2g 13%
Fats 8.23g 0.1g 13%
Manganese 0.009mg 0.292mg 12%
Vitamin C 0mg 8mg 9%
Vitamin B2 0.133mg 0.02mg 9%
Monounsaturated fat 3.317g 0.014g 8%
Iron 1.74mg 1.2mg 7%
Folate 9µg 34µg 6%
Carbs 0g 16.8g 6%
Calories 192kcal 72kcal 6%
Vitamin B5 0.545mg 0.29mg 5%
Calcium 20mg 37mg 2%
Sodium 56mg 12mg 2%
Vitamin E 0.38mg 0.04mg 2%
Polyunsaturated fat 0.322g 0.039g 2%
Vitamin B1 0.075mg 0.06mg 1%
Vitamin K 1.4µg 0.8µg 1%
Copper 0.082mg 0.088mg 1%
Net carbs 0g 13.6g N/A
Magnesium 23mg 21mg 0%
Potassium 339mg 334mg 0%
Sugar 0g 7.87g N/A
Tryptophan 0.182mg 0.028mg 0%
Threonine 1.105mg 0.098mg 0%
Isoleucine 1.259mg 0.106mg 0%
Leucine 2.201mg 0.149mg 0%
Lysine 2.338mg 0.125mg 0%
Methionine 0.72mg 0.027mg 0%
Phenylalanine 1.093mg 0.081mg 0%
Valine 1.372mg 0.11mg 0%
Histidine 0.883mg 0.043mg 0%

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +1006.4%
Contains more FatsFats +8130%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.4%
~equal in Other ~0.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +23592.9%
Contains more Poly. FatPolyunsaturated fat +725.6%
Contains less Sat. FatSaturated fat -99.5%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.