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  6. Flank steak vs. Welsh onion

Flank steak vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between flank steak and welsh onion

  • Flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus, while welsh onion has more vitamin K, vitamin C, and vitamin A.
  • Welsh onion's daily need coverage for vitamin K is 160% higher.
  • The amount of cholesterol in welsh onion is lower.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of welsh onion is 39.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Onions, welsh, raw.

Infographic

Flank steak vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more PotassiumPotassium +59.9%
Contains more IronIron +42.6%
Contains more CopperCopper +17.1%
Contains more ZincZinc +842.3%
Contains more PhosphorusPhosphorus +328.6%
Contains more SeleniumSelenium +4800%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +1422.2%
~equal in Magnesium ~23mg
~equal in Calcium ~18mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +222.5%
Contains more Vitamin B6Vitamin B6 +704.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1888.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.2%
Contains more Vitamin KVitamin K +13714.3%
Contains more FolateFolate +77.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Welsh onion DV% diff.
Vitamin K 1.4µg 193.4µg 160%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.9g 52%
Selenium 29.4µg 0.6µg 52%
Vitamin B3 7.363mg 0.4mg 44%
Zinc 4.9mg 0.52mg 40%
Vitamin B6 0.579mg 0.072mg 39%
Vitamin C 0mg 27mg 30%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 49mg 23%
Choline 105.4mg 5.3mg 18%
Saturated fat 3.395g 0.067g 15%
Fats 8.23g 0.4g 12%
Fiber 0g 2.4g 10%
Vitamin B5 0.545mg 0.169mg 8%
Calories 192kcal 34kcal 8%
Monounsaturated fat 3.317g 0.056g 8%
Iron 1.74mg 1.22mg 7%
Manganese 0.009mg 0.137mg 6%
Potassium 339mg 212mg 4%
Vitamin B2 0.133mg 0.09mg 3%
Folate 9µg 16µg 2%
Vitamin B1 0.075mg 0.05mg 2%
Carbs 0g 6.5g 2%
Sodium 56mg 17mg 2%
Vitamin E 0.38mg 0.51mg 1%
Copper 0.082mg 0.07mg 1%
Polyunsaturated fat 0.322g 0.156g 1%
Net carbs 0g 4.1g N/A
Magnesium 23mg 23mg 0%
Calcium 20mg 18mg 0%
Sugar 0g 2.18g N/A
Tryptophan 0.182mg 0.021mg 0%
Threonine 1.105mg 0.074mg 0%
Isoleucine 1.259mg 0.081mg 0%
Leucine 2.201mg 0.113mg 0%
Lysine 2.338mg 0.095mg 0%
Methionine 0.72mg 0.021mg 0%
Phenylalanine 1.093mg 0.061mg 0%
Valine 1.372mg 0.084mg 0%
Histidine 0.883mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1355.8%
Contains more FatsFats +1957.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41%
~equal in Other ~0.7g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +5823.2%
Contains more Poly. FatPolyunsaturated fat +106.4%
Contains less Sat. FatSaturated fat -98%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.