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  6. Flank steak vs. Tomato sauce

Flank steak vs. Tomato sauce — In-Depth Nutrition Comparison

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A recap on differences between flank steak and tomato sauce

  • Flank steak is higher than tomato sauce in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, choline, and iron.
  • Flank steak covers your daily vitamin B12 needs 68% more than tomato sauce.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Tomato sauce, canned, no salt added.

Infographic

Flank steak vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +81.3%
Contains more ZincZinc +2127.3%
Contains more PhosphorusPhosphorus +677.8%
Contains more SeleniumSelenium +4800%
Contains more CopperCopper +40.2%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +1155.6%

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%
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +104.6%
Contains more Vitamin B3Vitamin B3 +643%
Contains more Vitamin B5Vitamin B5 +76.4%
Contains more Vitamin B6Vitamin B6 +490.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +964.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +278.9%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Flank steak Tomato sauce DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.2g 53%
Selenium 29.4µg 0.6µg 52%
Zinc 4.9mg 0.22mg 43%
Vitamin B3 7.363mg 0.991mg 40%
Vitamin B6 0.579mg 0.098mg 37%
Phosphorus 210mg 27mg 26%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 9.9mg 17%
Saturated fat 3.395g 0.041g 15%
Fats 8.23g 0.3g 12%
Iron 1.74mg 0.96mg 10%
Calories 192kcal 24kcal 8%
Monounsaturated fat 3.317g 0.044g 8%
Vitamin C 0mg 7mg 8%
Vitamin E 0.38mg 1.44mg 7%
Fiber 0g 1.5g 6%
Vitamin B5 0.545mg 0.309mg 5%
Vitamin B2 0.133mg 0.065mg 5%
Manganese 0.009mg 0.113mg 5%
Vitamin B1 0.075mg 0.024mg 4%
Copper 0.082mg 0.115mg 4%
Vitamin A 0µg 22µg 2%
Magnesium 23mg 15mg 2%
Sodium 56mg 11mg 2%
Carbs 0g 5.31g 2%
Fructose 1.67g 2%
Vitamin K 1.4µg 2.8µg 1%
Calcium 20mg 14mg 1%
Potassium 339mg 297mg 1%
Polyunsaturated fat 0.322g 0.121g 1%
Net carbs 0g 3.81g N/A
Sugar 0g 3.56g N/A
Folate 9µg 9µg 0%
Tryptophan 0.182mg 0.009mg 0%
Threonine 1.105mg 0.037mg 0%
Isoleucine 1.259mg 0.025mg 0%
Leucine 2.201mg 0.034mg 0%
Lysine 2.338mg 0.037mg 0%
Methionine 0.72mg 0.008mg 0%
Phenylalanine 1.093mg 0.036mg 0%
Valine 1.372mg 0.025mg 0%
Histidine 0.883mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +2205%
Contains more FatsFats +2643.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.2%
~equal in Other ~1.91g

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +7438.6%
Contains more Poly. FatPolyunsaturated fat +166.1%
Contains less Sat. FatSaturated fat -98.8%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.