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
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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 | +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.
| 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% |
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:
15.23 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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
32%
Minerals Daily Need Coverage Score
54%
152%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 54mg)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 2.731g)
Which food is cheaper?
Flank steak is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)