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Flank steak vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between flank steak and sunflower seeds

  • Flank steak is richer in vitamin B12, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, manganese, magnesium, phosphorus, vitamin B6, folate, and iron.
  • Daily need coverage for vitamin E for sunflower seeds is 232% higher.
  • Flank steak has a lower glycemic index than sunflower seeds.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Seeds, sunflower seed kernels, dried.

Infographic

Flank steak vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1313%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +201.7%
Contains more CopperCopper +2095.1%
Contains more PhosphorusPhosphorus +214.3%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +80.3%
~equal in Zinc ~5mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +91.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9155.3%
Contains more Vitamin B1Vitamin B1 +1873.3%
Contains more Vitamin B2Vitamin B2 +166.9%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +132.3%
Contains more FolateFolate +2422.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Sunflower seeds DV% diff.
Vitamin E 0.38mg 35.17mg 232%
Copper 0.082mg 1.8mg 191%
Polyunsaturated fat 0.322g 23.137g 152%
Vitamin B1 0.075mg 1.48mg 117%
Manganese 0.009mg 1.95mg 84%
Magnesium 23mg 325mg 72%
Vitamin B12 1.63µg 0µg 68%
Fats 8.23g 51.46g 67%
Phosphorus 210mg 660mg 64%
Vitamin B6 0.579mg 1.345mg 59%
Folate 9µg 227µg 55%
Iron 1.74mg 5.25mg 44%
Selenium 29.4µg 53µg 43%
Monounsaturated fat 3.317g 18.528g 38%
Fiber 0g 8.6g 34%
Cholesterol 79mg 0mg 26%
Calories 192kcal 584kcal 20%
Vitamin B2 0.133mg 0.355mg 17%
Protein 27.66g 20.78g 14%
Vitamin B5 0.545mg 1.13mg 12%
Potassium 339mg 645mg 9%
Choline 105.4mg 55.1mg 9%
Carbs 0g 20g 7%
Vitamin B3 7.363mg 8.335mg 6%
Calcium 20mg 78mg 6%
Saturated fat 3.395g 4.455g 5%
Vitamin C 0mg 1.4mg 2%
Sodium 56mg 9mg 2%
Zinc 4.9mg 5mg 1%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.182mg 0.348mg 0%
Threonine 1.105mg 0.928mg 0%
Isoleucine 1.259mg 1.139mg 0%
Leucine 2.201mg 1.659mg 0%
Lysine 2.338mg 0.937mg 0%
Methionine 0.72mg 0.494mg 0%
Phenylalanine 1.093mg 1.169mg 0%
Valine 1.372mg 1.315mg 0%
Histidine 0.883mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +33.1%
Contains more WaterWater +1256.7%
Contains more FatsFats +525.3%
Contains more CarbsCarbs +∞%
~equal in Other ~3.03g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +458.6%
Contains more Poly. FatPolyunsaturated fat +7085.4%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.