Flank steak vs. Yolk — In-Depth Nutrition Comparison
Compare
Summary of differences between flank steak and yolk
- Flank steak has more vitamin B3; however, yolk is higher in choline, vitamin B5, selenium, folate, vitamin B2, vitamin A, and phosphorus.
- Yolk covers your daily need for cholesterol, 335% more than flank steak.
- Flank steak has 307 times more vitamin B3 than yolk. While flank steak has 7.363mg of vitamin B3, yolk has only 0.024mg.
- Flank steak has less saturated fat.
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 Egg, yolk, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +360% |
| Contains more PotassiumPotassium | +211% |
| Contains more ZincZinc | +113% |
| Contains more CalciumCalcium | +545% |
| Contains more IronIron | +56.9% |
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +511.1% |
| Contains more SeleniumSelenium | +90.5% |
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 | +30579.2% |
| Contains more Vitamin B6Vitamin B6 | +65.4% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +578.9% |
| Contains more Vitamin B1Vitamin B1 | +134.7% |
| Contains more Vitamin B2Vitamin B2 | +297% |
| Contains more Vitamin B5Vitamin B5 | +448.6% |
| Contains more Vitamin B12Vitamin B12 | +19.6% |
| Contains more FolateFolate | +1522.2% |
| Contains more CholineCholine | +678.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 79mg | 1085mg | 335% |
| Choline | 105.4mg | 820.2mg | 130% |
| Vitamin B5 | 0.545mg | 2.99mg | 49% |
| Selenium | 29.4µg | 56µg | 48% |
| Vitamin B3 | 7.363mg | 0.024mg | 46% |
| Vitamin A | 0µg | 381µg | 42% |
| Folate | 9µg | 146µg | 34% |
| Vitamin B2 | 0.133mg | 0.528mg | 30% |
| Fats | 8.23g | 26.54g | 28% |
| Saturated fat | 3.395g | 9.551g | 28% |
| Vitamin D | 218IU | 27% | |
| Vitamin D | 5.4µg | 27% | |
| Phosphorus | 210mg | 390mg | 26% |
| Polyunsaturated fat | 0.322g | 4.204g | 26% |
| Zinc | 4.9mg | 2.3mg | 24% |
| Protein | 27.66g | 15.86g | 24% |
| Monounsaturated fat | 3.317g | 11.738g | 21% |
| Vitamin B6 | 0.579mg | 0.35mg | 18% |
| Vitamin E | 0.38mg | 2.58mg | 15% |
| Vitamin B12 | 1.63µg | 1.95µg | 13% |
| Iron | 1.74mg | 2.73mg | 12% |
| Calcium | 20mg | 129mg | 11% |
| Vitamin B1 | 0.075mg | 0.176mg | 8% |
| Calories | 192kcal | 322kcal | 7% |
| Potassium | 339mg | 109mg | 7% |
| Magnesium | 23mg | 5mg | 4% |
| Manganese | 0.009mg | 0.055mg | 2% |
| Copper | 0.082mg | 0.077mg | 1% |
| Vitamin K | 1.4µg | 0.7µg | 1% |
| Carbs | 0g | 3.59g | 1% |
| Net carbs | 0g | 3.59g | N/A |
| Sugar | 0g | 0.56g | N/A |
| Sodium | 56mg | 48mg | 0% |
| Tryptophan | 0.182mg | 0.177mg | 0% |
| Threonine | 1.105mg | 0.687mg | 0% |
| Isoleucine | 1.259mg | 0.866mg | 0% |
| Leucine | 2.201mg | 1.399mg | 0% |
| Lysine | 2.338mg | 1.217mg | 0% |
| Methionine | 0.72mg | 0.378mg | 0% |
| Phenylalanine | 1.093mg | 0.681mg | 0% |
| Valine | 1.372mg | 0.949mg | 0% |
| Histidine | 0.883mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | 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:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
| Contains more ProteinProtein | +74.4% |
| Contains more WaterWater | +22.7% |
| Contains more FatsFats | +222.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.7g
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
9.551 g
Monounsaturated fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 g
| Contains less Sat. FatSaturated fat | -64.5% |
| Contains more Mono. FatMonounsaturated fat | +253.9% |
| Contains more Poly. FatPolyunsaturated fat | +1205.6% |
