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  6. Flank steak vs. Walnut

Flank steak vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between flank steak and walnut

  • Flank steak has more vitamin B12, selenium, and vitamin B3; however, walnut is higher in copper, manganese, magnesium, fiber, folate, and vitamin B1.
  • Walnut covers your daily need for copper, 167% more than flank steak.
  • Walnut has less cholesterol.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nuts, walnuts, english.

Infographic

Flank steak vs Walnut 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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more ZincZinc +58.6%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +587%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +67.2%
Contains more CopperCopper +1834.1%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +37833.3%

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%
Walnut
Walnut
7
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B3Vitamin B3 +554.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +168.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +354.7%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +988.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg
~equal in Vitamin B6 ~0.537mg

All nutrients comparison - raw data values

Nutrient Flank steak Walnut DV% diff.
Polyunsaturated fat 0.322g 47.174g 312%
Copper 0.082mg 1.586mg 167%
Manganese 0.009mg 3.414mg 148%
Fats 8.23g 65.21g 88%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 4.9µg 45%
Vitamin B3 7.363mg 1.125mg 39%
Magnesium 23mg 158mg 32%
Fiber 0g 6.7g 27%
Cholesterol 79mg 0mg 26%
Protein 27.66g 15.23g 25%
Calories 192kcal 654kcal 23%
Folate 9µg 98µg 22%
Vitamin B1 0.075mg 0.341mg 22%
Phosphorus 210mg 346mg 19%
Zinc 4.9mg 3.09mg 16%
Iron 1.74mg 2.91mg 15%
Monounsaturated fat 3.317g 8.933g 14%
Choline 105.4mg 39.2mg 12%
Saturated fat 3.395g 6.126g 12%
Calcium 20mg 98mg 8%
Carbs 0g 13.71g 5%
Potassium 339mg 441mg 3%
Vitamin B6 0.579mg 0.537mg 3%
Sodium 56mg 2mg 2%
Vitamin E 0.38mg 0.7mg 2%
Vitamin C 0mg 1.3mg 1%
Vitamin B2 0.133mg 0.15mg 1%
Vitamin K 1.4µg 2.7µg 1%
Net carbs 0g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.545mg 0.57mg 0%
Tryptophan 0.182mg 0.17mg 0%
Threonine 1.105mg 0.596mg 0%
Isoleucine 1.259mg 0.625mg 0%
Leucine 2.201mg 1.17mg 0%
Lysine 2.338mg 0.424mg 0%
Methionine 0.72mg 0.236mg 0%
Phenylalanine 1.093mg 0.711mg 0%
Valine 1.372mg 0.753mg 0%
Histidine 0.883mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +81.6%
Contains more WaterWater +1476.7%
Contains more FatsFats +692.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.78g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +169.3%
Contains more Poly. FatPolyunsaturated fat +14550.3%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.