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  6. Garlic vs. Flank steak

Garlic vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between garlic and flank steak

  • Garlic has more manganese, vitamin B6, vitamin C, and copper; however, flank steak is higher in vitamin B12, vitamin B3, zinc, and selenium.
  • Garlic covers your daily need for manganese, 72% more than flank steak.
  • Garlic has less saturated fat.
  • The glycemic index of garlic is higher.

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

Infographic

Garlic vs Flank steak 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.
Garlic
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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%
Contains more CalciumCalcium +805%
Contains more PotassiumPotassium +18.3%
Contains more CopperCopper +264.6%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +18477.8%
Contains more ZincZinc +322.4%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +107%
~equal in Magnesium ~23mg
~equal in Iron ~1.74mg

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.
Garlic
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more Vitamin KVitamin K +21.4%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +951.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +354.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Garlic Flank steak DV% diff.
Manganese 1.672mg 0.009mg 72%
Vitamin B12 0µg 1.63µg 68%
Vitamin B6 1.235mg 0.579mg 50%
Protein 6.36g 27.66g 43%
Vitamin B3 0.7mg 7.363mg 42%
Vitamin C 31.2mg 0mg 35%
Zinc 1.16mg 4.9mg 34%
Selenium 14.2µg 29.4µg 28%
Cholesterol 0mg 79mg 26%
Copper 0.299mg 0.082mg 24%
Calcium 181mg 20mg 16%
Saturated fat 0.089g 3.395g 15%
Choline 23.2mg 105.4mg 15%
Fats 0.5g 8.23g 12%
Carbs 33.06g 0g 11%
Vitamin B1 0.2mg 0.075mg 10%
Phosphorus 153mg 210mg 8%
Fiber 2.1g 0g 8%
Monounsaturated fat 0.011g 3.317g 8%
Folate 3µg 9µg 2%
Calories 149kcal 192kcal 2%
Vitamin B2 0.11mg 0.133mg 2%
Vitamin E 0.08mg 0.38mg 2%
Sodium 17mg 56mg 2%
Potassium 401mg 339mg 2%
Vitamin B5 0.596mg 0.545mg 1%
Iron 1.7mg 1.74mg 1%
Net carbs 30.96g 0g N/A
Magnesium 25mg 23mg 0%
Sugar 1g 0g N/A
Vitamin K 1.7µg 1.4µg 0%
Polyunsaturated fat 0.249g 0.322g 0%
Tryptophan 0.066mg 0.182mg 0%
Threonine 0.157mg 1.105mg 0%
Isoleucine 0.217mg 1.259mg 0%
Leucine 0.308mg 2.201mg 0%
Lysine 0.273mg 2.338mg 0%
Methionine 0.076mg 0.72mg 0%
Phenylalanine 0.183mg 1.093mg 0%
Valine 0.291mg 1.372mg 0%
Histidine 0.113mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2600%
Contains more ProteinProtein +334.9%
Contains more FatsFats +1546%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +30054.5%
Contains more Poly. FatPolyunsaturated fat +29.3%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.