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  6. Flank steak vs. Zucchini

Flank steak vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between flank steak and zucchini

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, choline, and iron, yet zucchini is higher in vitamin C.
  • Flank steak covers your daily vitamin B12 needs 68% more than zucchini.
  • 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 Squash, summer, zucchini, includes skin, raw.

Infographic

Flank steak vs Zucchini 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +29.9%
Contains more IronIron +370.3%
Contains more CopperCopper +54.7%
Contains more ZincZinc +1431.3%
Contains more PhosphorusPhosphorus +452.6%
Contains more SeleniumSelenium +14600%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +1866.7%

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.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +1532.6%
Contains more Vitamin B5Vitamin B5 +167.2%
Contains more Vitamin B6Vitamin B6 +255.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1009.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Zucchini DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.21g 53%
Selenium 29.4µg 0.2µg 53%
Vitamin B3 7.363mg 0.451mg 43%
Zinc 4.9mg 0.32mg 42%
Vitamin B6 0.579mg 0.163mg 32%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 38mg 25%
Vitamin C 0mg 17.9mg 20%
Iron 1.74mg 0.37mg 17%
Choline 105.4mg 9.5mg 17%
Saturated fat 3.395g 0.084g 15%
Fats 8.23g 0.32g 12%
Calories 192kcal 17kcal 9%
Monounsaturated fat 3.317g 0.011g 8%
Vitamin B5 0.545mg 0.204mg 7%
Manganese 0.009mg 0.177mg 7%
Fiber 0g 1g 4%
Folate 9µg 24µg 4%
Vitamin B1 0.075mg 0.045mg 3%
Vitamin B2 0.133mg 0.094mg 3%
Copper 0.082mg 0.053mg 3%
Vitamin E 0.38mg 0.12mg 2%
Fructose 1.38g 2%
Sodium 56mg 8mg 2%
Potassium 339mg 261mg 2%
Vitamin K 1.4µg 4.3µg 2%
Polyunsaturated fat 0.322g 0.091g 2%
Magnesium 23mg 18mg 1%
Carbs 0g 3.11g 1%
Vitamin A 0µg 10µg 1%
Net carbs 0g 2.11g N/A
Calcium 20mg 16mg 0%
Sugar 0g 2.5g N/A
Tryptophan 0.182mg 0.01mg 0%
Threonine 1.105mg 0.029mg 0%
Isoleucine 1.259mg 0.044mg 0%
Leucine 2.201mg 0.071mg 0%
Lysine 2.338mg 0.067mg 0%
Methionine 0.72mg 0.018mg 0%
Phenylalanine 1.093mg 0.043mg 0%
Valine 1.372mg 0.054mg 0%
Histidine 0.883mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +2186%
Contains more FatsFats +2471.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.7%
~equal in Other ~0.57g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +30054.5%
Contains more Poly. FatPolyunsaturated fat +253.8%
Contains less Sat. FatSaturated fat -97.5%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.