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Flank steak vs. Garlic powder — In-Depth Nutrition Comparison

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How are flank steak and garlic powder different?

  • Flank steak is richer in vitamin B12 and vitamin B3, while garlic powder is higher in vitamin B6, copper, iron, manganese, fiber, vitamin B1, and phosphorus.
  • Garlic powder covers your daily need for vitamin B6, 83% more than flank steak.
  • Garlic powder is lower in cholesterol.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Spices, garlic powder types were used in this article.

Infographic

Flank steak vs Garlic powder 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.
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more ZincZinc +63.9%
Contains more SeleniumSelenium +23%
Contains more MagnesiumMagnesium +234.8%
Contains more CalciumCalcium +295%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +224.7%
Contains more CopperCopper +550%
Contains more PhosphorusPhosphorus +97.1%
Contains more ManganeseManganese +10777.8%
~equal in Sodium ~60mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin B3Vitamin B3 +825%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +56.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +76.3%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more FolateFolate +422.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg

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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more ProteinProtein +67.1%
Contains more FatsFats +1027.4%
Contains more WaterWater +894.9%
Contains more CarbsCarbs +∞%
~equal in Other ~3.54g

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +2784.3%
Contains more Poly. FatPolyunsaturated fat +80.9%
Contains less Sat. FatSaturated fat -92.7%

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 Garlic powder
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Flank steak Garlic powder DV% diff.
Vitamin B6 0.579mg 1.654mg 83%
Vitamin B12 1.63µg 0µg 68%
Copper 0.082mg 0.533mg 50%
Iron 1.74mg 5.65mg 49%
Manganese 0.009mg 0.979mg 42%
Vitamin B3 7.363mg 0.796mg 41%
Fiber 0g 9g 36%
Vitamin B1 0.075mg 0.435mg 30%
Phosphorus 210mg 414mg 29%
Cholesterol 79mg 0mg 26%
Potassium 339mg 1193mg 25%
Carbs 0g 72.73g 24%
Protein 27.66g 16.55g 22%
Zinc 4.9mg 2.99mg 17%
Saturated fat 3.395g 0.249g 14%
Magnesium 23mg 77mg 13%
Fats 8.23g 0.73g 12%
Folate 9µg 47µg 10%
Selenium 29.4µg 23.9µg 10%
Monounsaturated fat 3.317g 0.115g 8%
Choline 105.4mg 67.5mg 7%
Calories 192kcal 331kcal 7%
Calcium 20mg 79mg 6%
Vitamin B5 0.545mg 0.743mg 4%
Vitamin E 0.38mg 0.67mg 2%
Vitamin B2 0.133mg 0.141mg 1%
Vitamin K 1.4µg 0.4µg 1%
Vitamin C 0mg 1.2mg 1%
Polyunsaturated fat 0.322g 0.178g 1%
Net carbs 0g 63.73g N/A
Sugar 0g 2.43g N/A
Sodium 56mg 60mg 0%
Tryptophan 0.182mg 0.121mg 0%
Threonine 1.105mg 0.374mg 0%
Isoleucine 1.259mg 0.414mg 0%
Leucine 2.201mg 0.728mg 0%
Lysine 2.338mg 0.768mg 0%
Methionine 0.72mg 0.111mg 0%
Phenylalanine 1.093mg 0.525mg 0%
Valine 1.372mg 0.667mg 0%
Histidine 0.883mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Garlic powder
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Flank steak
52%
Garlic powder
Minerals Daily Need Coverage Score
54%
Flank steak
110%
Garlic powder

Comparison summary

Which food is lower in Cholesterol?
Garlic powder
Garlic powder is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Garlic powder
Garlic powder is lower in Saturated fat (difference - 3.146g)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 5)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.8)

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.