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Ginger vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between ginger and flank steak

  • Ginger is richer in copper, yet flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Ginger contains 3 times more copper than flank steak. Ginger contains 0.226mg of copper, while flank steak contains 0.082mg.
  • Ginger contains less saturated fat.

Food types used in this article are Ginger root, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Ginger 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.
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 MagnesiumMagnesium +87%
Contains more PotassiumPotassium +22.4%
Contains more CopperCopper +175.6%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +2444.4%
Contains more CalciumCalcium +25%
Contains more IronIron +190%
Contains more ZincZinc +1341.2%
Contains more PhosphorusPhosphorus +517.6%
Contains more SeleniumSelenium +4100%

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.
Ginger
2
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 FolateFolate +22.2%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +291.2%
Contains more Vitamin B3Vitamin B3 +881.7%
Contains more Vitamin B5Vitamin B5 +168.5%
Contains more Vitamin B6Vitamin B6 +261.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +266%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 WaterWater +22.9%
Contains more OtherOther +-1383.3%
Contains more ProteinProtein +1419.8%
Contains more FatsFats +997.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 -94%
Contains more Mono. FatMonounsaturated fat +2053.9%
Contains more Poly. FatPolyunsaturated fat +109.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ginger Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 1.82g 27.66g 52%
Selenium 0.7µg 29.4µg 52%
Zinc 0.34mg 4.9mg 41%
Vitamin B3 0.75mg 7.363mg 41%
Vitamin B6 0.16mg 0.579mg 32%
Cholesterol 0mg 79mg 26%
Phosphorus 34mg 210mg 25%
Copper 0.226mg 0.082mg 16%
Saturated fat 0.203g 3.395g 15%
Choline 28.8mg 105.4mg 14%
Iron 0.6mg 1.74mg 14%
Fats 0.75g 8.23g 12%
Manganese 0.229mg 0.009mg 10%
Vitamin B2 0.034mg 0.133mg 8%
Fiber 2g 0g 8%
Monounsaturated fat 0.154g 3.317g 8%
Vitamin B5 0.203mg 0.545mg 7%
Carbs 17.77g 0g 6%
Vitamin C 5mg 0mg 6%
Calories 80kcal 192kcal 6%
Magnesium 43mg 23mg 5%
Vitamin B1 0.025mg 0.075mg 4%
Sodium 13mg 56mg 2%
Potassium 415mg 339mg 2%
Vitamin E 0.26mg 0.38mg 1%
Vitamin K 0.1µg 1.4µg 1%
Folate 11µg 9µg 1%
Polyunsaturated fat 0.154g 0.322g 1%
Net carbs 15.77g 0g N/A
Calcium 16mg 20mg 0%
Sugar 1.7g 0g N/A
Tryptophan 0.012mg 0.182mg 0%
Threonine 0.036mg 1.105mg 0%
Isoleucine 0.051mg 1.259mg 0%
Leucine 0.074mg 2.201mg 0%
Lysine 0.057mg 2.338mg 0%
Methionine 0.013mg 0.72mg 0%
Phenylalanine 0.045mg 1.093mg 0%
Valine 0.073mg 1.372mg 0%
Histidine 0.03mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Ginger
49%
Flank steak
Minerals Daily Need Coverage Score
23%
Ginger
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Ginger
Ginger is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 3.192g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 10)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.5)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.