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  6. Flank steak vs. Tomatillo

Flank steak vs. Tomatillo — In-Depth Nutrition Comparison

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Important differences between flank steak and tomatillos

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and choline; however, tomatillos have more manganese.
  • Tomatillos' daily need coverage for manganese is 6652% more.
  • Tomatillos are lower in cholesterol.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Tomatillos, raw.

Infographic

Flank steak vs Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +180.6%
Contains more ZincZinc +2127.3%
Contains more PhosphorusPhosphorus +438.5%
Contains more SeleniumSelenium +5780%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1699900%
~equal in Copper ~0.079mg

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +298%
Contains more Vitamin B5Vitamin B5 +263.3%
Contains more Vitamin B6Vitamin B6 +933.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +1286.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +621.4%
~equal in Vitamin E ~0.38mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Tomatillo DV% diff.
Manganese 0.009mg 153mg 6652%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.96g 53%
Selenium 29.4µg 0.5µg 53%
Zinc 4.9mg 0.22mg 43%
Vitamin B6 0.579mg 0.056mg 40%
Vitamin B3 7.363mg 1.85mg 34%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 39mg 24%
Choline 105.4mg 7.6mg 18%
Saturated fat 3.395g 0.139g 15%
Iron 1.74mg 0.62mg 14%
Vitamin C 0mg 11.7mg 13%
Fats 8.23g 1.02g 11%
Fiber 0g 1.9g 8%
Vitamin B5 0.545mg 0.15mg 8%
Monounsaturated fat 3.317g 0.155g 8%
Vitamin B2 0.133mg 0.035mg 8%
Calories 192kcal 32kcal 8%
Vitamin K 1.4µg 10.1µg 7%
Vitamin B1 0.075mg 0.044mg 3%
Sodium 56mg 1mg 2%
Potassium 339mg 268mg 2%
Carbs 0g 5.84g 2%
Polyunsaturated fat 0.322g 0.417g 1%
Calcium 20mg 7mg 1%
Folate 9µg 7µg 1%
Magnesium 23mg 20mg 1%
Vitamin A 0µg 6µg 1%
Net carbs 0g 3.94g N/A
Sugar 0g 3.93g N/A
Copper 0.082mg 0.079mg 0%
Vitamin E 0.38mg 0.38mg 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +2781.3%
Contains more FatsFats +706.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.8%
~equal in Other ~0.55g

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains more Mono. FatMonounsaturated fat +2040%
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +29.5%

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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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.