Flank steak vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on differences between flank steak and veggie burgers
- Flank steak is higher in zinc, vitamin B3, and vitamin B6, yet veggie burgers are higher in vitamin B1, manganese, folate, fiber, and vitamin B12.
- Veggie burgers cover your daily vitamin B1 needs 215% more than flank steak.
- Flank steak contains 16 times more cholesterol than veggie burgers. While flank steak contains 79mg of cholesterol, veggie burgers contain only 5mg.
- 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 Veggie burgers or soyburgers, unprepared.
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.
| Contains more ZincZinc | +288.9% |
| Contains less SodiumSodium | -90.2% |
| Contains more SeleniumSelenium | +30.1% |
| Contains more MagnesiumMagnesium | +143.5% |
| Contains more CalciumCalcium | +580% |
| Contains more IronIron | +38.5% |
| Contains more CopperCopper | +143.9% |
| Contains more ManganeseManganese | +10466.7% |
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.
| Contains more Vitamin EVitamin E | +65.2% |
| Contains more Vitamin B3Vitamin B3 | +96.2% |
| Contains more Vitamin B5Vitamin B5 | +88.6% |
| Contains more Vitamin B6Vitamin B6 | +91.1% |
| Contains more CholineCholine | +443.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3434.7% |
| Contains more Vitamin B2Vitamin B2 | +83.5% |
| Contains more Vitamin B12Vitamin B12 | +23.3% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +1277.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.075mg | 2.651mg | 215% |
| Manganese | 0.009mg | 0.951mg | 41% |
| Zinc | 4.9mg | 1.26mg | 33% |
| Folate | 9µg | 124µg | 29% |
| Cholesterol | 79mg | 5mg | 25% |
| Protein | 27.66g | 15.7g | 24% |
| Vitamin B3 | 7.363mg | 3.753mg | 23% |
| Sodium | 56mg | 569mg | 22% |
| Vitamin B6 | 0.579mg | 0.303mg | 21% |
| Fiber | 0g | 4.9g | 20% |
| Vitamin B12 | 1.63µg | 2.01µg | 16% |
| Choline | 105.4mg | 19.4mg | 16% |
| Copper | 0.082mg | 0.2mg | 13% |
| Selenium | 29.4µg | 22.6µg | 12% |
| Calcium | 20mg | 136mg | 12% |
| Polyunsaturated fat | 0.322g | 2.023g | 11% |
| Saturated fat | 3.395g | 1.44g | 9% |
| Vitamin B2 | 0.133mg | 0.244mg | 9% |
| Magnesium | 23mg | 56mg | 8% |
| Iron | 1.74mg | 2.41mg | 8% |
| Vitamin B5 | 0.545mg | 0.289mg | 5% |
| Carbs | 0g | 14.27g | 5% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Monounsaturated fat | 3.317g | 1.778g | 4% |
| Fats | 8.23g | 6.3g | 3% |
| Vitamin K | 1.4µg | 4.2µg | 2% |
| Starch | 5.78g | 2% | |
| Calories | 192kcal | 177kcal | 1% |
| Vitamin E | 0.38mg | 0.23mg | 1% |
| Phosphorus | 210mg | 206mg | 1% |
| Net carbs | 0g | 9.37g | N/A |
| Potassium | 339mg | 333mg | 0% |
| Sugar | 0g | 1.07g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.182mg | 0.162mg | 0% |
| Threonine | 1.105mg | 0.605mg | 0% |
| Isoleucine | 1.259mg | 0.78mg | 0% |
| Leucine | 2.201mg | 1.399mg | 0% |
| Lysine | 2.338mg | 1.004mg | 0% |
| Methionine | 0.72mg | 0.291mg | 0% |
| Phenylalanine | 1.093mg | 0.885mg | 0% |
| Valine | 1.372mg | 0.89mg | 0% |
| Histidine | 0.883mg | 0.465mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - ALA | 0.081g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more ProteinProtein | +76.2% |
| Contains more FatsFats | +30.6% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~61.21g
~equal in
Other
~2.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains more Mono. FatMonounsaturated fat | +86.6% |
| Contains less Sat. FatSaturated fat | -57.6% |
| Contains more Poly. FatPolyunsaturated fat | +528.3% |
