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  6. Flank steak vs. Tart

Flank steak vs. Tart — In-Depth Nutrition Comparison

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What are the differences between flank steak and tart?

  • Flank steak is higher in vitamin B12, zinc, selenium, vitamin B3, and choline; however, tart is richer in vitamin B2, folate, iron, and vitamin A.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than tart (45).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Breakfast tart, low fat types in this article.

Infographic

Flank steak vs Tart 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%
Tart
Tart
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more PotassiumPotassium +413.6%
Contains more CopperCopper +12.3%
Contains more ZincZinc +1650%
Contains more PhosphorusPhosphorus +125.8%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +127.9%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +120%
Contains more IronIron +96.6%

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%
Tart
Tart
6
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin B3Vitamin B3 +93.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +52.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +1154.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +39.5%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +312.8%
Contains more FolateFolate +1011.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Tart DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 3.99g 47%
Zinc 4.9mg 0.28mg 42%
Vitamin A 0µg 285µg 32%
Vitamin B2 0.133mg 0.549mg 32%
Selenium 29.4µg 12.9µg 30%
Carbs 0g 76.8g 26%
Cholesterol 79mg 0mg 26%
Folate 9µg 100µg 23%
Vitamin B3 7.363mg 3.8mg 22%
Iron 1.74mg 3.42mg 21%
Vitamin B1 0.075mg 0.285mg 18%
Choline 105.4mg 8.4mg 18%
Phosphorus 210mg 93mg 17%
Vitamin B6 0.579mg 0.38mg 15%
Sodium 56mg 361mg 13%
Vitamin B5 0.545mg 11%
Saturated fat 3.395g 1.393g 9%
Calories 192kcal 372kcal 9%
Potassium 339mg 66mg 8%
Fiber 0g 1.5g 6%
Magnesium 23mg 44mg 5%
Polyunsaturated fat 0.322g 0.878g 4%
Vitamin C 0mg 3.8mg 4%
Fats 8.23g 5.99g 3%
Calcium 20mg 44mg 2%
Copper 0.082mg 0.073mg 1%
Vitamin K 1.4µg 0.4µg 1%
Vitamin E 0.38mg 0.53mg 1%
Net carbs 0g 75.3g N/A
Sugar 0g 4.87g N/A
Manganese 0.009mg 0%
Monounsaturated fat 3.317g 3.338g 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%

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
Tart
Tart
2
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more ProteinProtein +593.2%
Contains more FatsFats +37.4%
Contains more WaterWater +433%
Contains more CarbsCarbs +∞%
~equal in Other ~1.18g

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
Tart
Tart
3
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -59%
Contains more Poly. FatPolyunsaturated fat +172.7%
~equal in Monounsaturated fat ~3.338g

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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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.