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Flank steak vs. Tortilla — In-Depth Nutrition Comparison

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Differences between flank steak and tortilla

  • Flank steak has more zinc, vitamin B6, selenium, and vitamin B3, while tortilla has more iron, vitamin B1, folate, and manganese.
  • Flank steak's daily need coverage for zinc is 42% higher.
  • Tortilla contains 11 times less saturated fat than flank steak. Flank steak contains 3.395g of saturated fat, while tortilla contains 0.296g.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of tortilla is 52.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Flank steak vs Tortilla 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% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +222.9%
Contains more ZincZinc +1431.3%
Contains more PhosphorusPhosphorus +43.8%
Contains less SodiumSodium -88.4%
Contains more SeleniumSelenium +77.1%
Contains more CalciumCalcium +250%
Contains more IronIron +119%
Contains more CopperCopper +24.4%
Contains more ManganeseManganese +2877.8%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +78.5%
Contains more Vitamin B5Vitamin B5 +220.6%
Contains more Vitamin B6Vitamin B6 +865%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more FolateFolate +988.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +279.9%
Contains more FatsFats +766.3%
Contains more WaterWater +60.6%
Contains more CarbsCarbs +∞%
~equal in Other ~1.87g

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +1693%
Contains less Sat. FatSaturated fat -91.3%
Contains more Poly. FatPolyunsaturated fat +21.4%

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

All nutrients comparison - raw data values

Nutrient Flank steak Tortilla DV% diff.
Vitamin B12 1.63µg 68%
Zinc 4.9mg 0.32mg 42%
Protein 27.66g 7.28g 41%
Vitamin B6 0.579mg 0.06mg 40%
Iron 1.74mg 3.81mg 26%
Cholesterol 79mg 26%
Vitamin B1 0.075mg 0.37mg 25%
Selenium 29.4µg 16.6µg 23%
Folate 9µg 98µg 22%
Vitamin B3 7.363mg 4.125mg 20%
Sodium 56mg 482mg 19%
Choline 105.4mg 19%
Starch 43.02g 18%
Carbs 0g 49.94g 17%
Saturated fat 3.395g 0.296g 14%
Manganese 0.009mg 0.268mg 11%
Fats 8.23g 0.95g 11%
Fiber 0g 2.4g 10%
Phosphorus 210mg 146mg 9%
Vitamin B5 0.545mg 0.17mg 8%
Monounsaturated fat 3.317g 0.185g 8%
Potassium 339mg 105mg 7%
Calcium 20mg 70mg 5%
Calories 192kcal 237kcal 2%
Copper 0.082mg 0.102mg 2%
Vitamin B2 0.133mg 0.114mg 1%
Vitamin K 1.4µg 0.4µg 1%
Vitamin E 0.38mg 0.19mg 1%
Magnesium 23mg 19mg 1%
Net carbs 0g 47.54g N/A
Sugar 0g 2.75g N/A
Polyunsaturated fat 0.322g 0.391g 0%
Tryptophan 0.182mg 0.06mg 0%
Threonine 1.105mg 0.182mg 0%
Isoleucine 1.259mg 0.286mg 0%
Leucine 2.201mg 0.53mg 0%
Lysine 2.338mg 0.157mg 0%
Methionine 0.72mg 0.122mg 0%
Phenylalanine 1.093mg 0.375mg 0%
Valine 1.372mg 0.326mg 0%
Histidine 0.883mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Tortilla
Minerals Daily Need Coverage Score
54%
Flank steak
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Tortilla
Tortilla is lower in Saturated fat (difference - 3.099g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 426mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 52)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.