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Flank steak vs. Star anise — In-Depth Nutrition Comparison

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Significant differences between flank steak and star anise

  • Flank steak has more vitamin B12 and selenium; however, star anise is richer in iron, manganese, copper, calcium, fiber, magnesium, phosphorus, and potassium.
  • Star anise covers your daily iron needs 440% more than flank steak.
  • Star anise has a higher glycemic index. The glycemic index of star anise is 89, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Spices, anise seed.

Infographic

Flank steak vs Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains more SeleniumSelenium +488%
Contains more MagnesiumMagnesium +639.1%
Contains more CalciumCalcium +3130%
Contains more PotassiumPotassium +325.1%
Contains more IronIron +2024.1%
Contains more CopperCopper +1009.8%
Contains more PhosphorusPhosphorus +109.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +25455.6%
~equal in Zinc ~5.3mg

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +140.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +353.3%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg

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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more ProteinProtein +57.2%
Contains more WaterWater +572.6%
Contains more FatsFats +93.2%
Contains more CarbsCarbs +∞%
~equal in Other ~6.94g

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
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +194.8%
Contains more Poly. FatPolyunsaturated fat +878.3%

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 Star anise
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Star anise DV% diff.
Iron 1.74mg 36.96mg 440%
Manganese 0.009mg 2.3mg 100%
Copper 0.082mg 0.91mg 92%
Vitamin B12 1.63µg 0µg 68%
Calcium 20mg 646mg 63%
Fiber 0g 14.6g 58%
Selenium 29.4µg 5µg 44%
Magnesium 23mg 170mg 35%
Phosphorus 210mg 440mg 33%
Potassium 339mg 1441mg 32%
Vitamin B3 7.363mg 3.06mg 27%
Cholesterol 79mg 0mg 26%
Vitamin C 0mg 21mg 23%
Vitamin B1 0.075mg 0.34mg 22%
Protein 27.66g 17.6g 20%
Choline 105.4mg 19%
Polyunsaturated fat 0.322g 3.15g 19%
Carbs 0g 50.02g 17%
Monounsaturated fat 3.317g 9.78g 16%
Saturated fat 3.395g 0.586g 13%
Fats 8.23g 15.9g 12%
Vitamin B2 0.133mg 0.29mg 12%
Calories 192kcal 337kcal 7%
Vitamin B5 0.545mg 0.797mg 5%
Vitamin B6 0.579mg 0.65mg 5%
Zinc 4.9mg 5.3mg 4%
Vitamin E 0.38mg 3%
Vitamin A 0µg 16µg 2%
Sodium 56mg 16mg 2%
Vitamin K 1.4µg 1%
Net carbs 0g 35.42g N/A
Folate 9µg 10µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Star anise
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
38%
Star anise
Minerals Daily Need Coverage Score
54%
Flank steak
279%
Star anise

Comparison summary

Which food is lower in Cholesterol?
Star anise
Star anise is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Star anise
Star anise contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Star anise
Star anise is lower in Saturated fat (difference - 2.809g)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 89)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.