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  6. Gratin vs. Flank steak

Gratin vs. Flank steak — In-Depth Nutrition Comparison

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Differences between gratin and flank steak

  • Gratin has more vitamin C, while flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • The amount of sodium in flank steak is lower.

The food types used in this comparison are Potatoes, au gratin, home-prepared from recipe using butter and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Gratin vs Flank steak 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.
Gratin
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +495%
Contains more PotassiumPotassium +16.8%
Contains more CopperCopper +95.1%
Contains more ManganeseManganese +1688.9%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +171.9%
Contains more ZincZinc +610.1%
Contains more PhosphorusPhosphorus +85.8%
Contains less SodiumSodium -87.1%
Contains more SeleniumSelenium +988.9%

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.
Gratin
Gratin
3
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
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 AVitamin A +∞%
Contains more FolateFolate +22.2%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin B3Vitamin B3 +641.5%
Contains more Vitamin B5Vitamin B5 +40.8%
Contains more Vitamin B6Vitamin B6 +232.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Gratin Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 2.7µg 29.4µg 49%
Protein 5.06g 27.66g 45%
Vitamin B3 0.993mg 7.363mg 40%
Zinc 0.69mg 4.9mg 38%
Vitamin B6 0.174mg 0.579mg 31%
Cholesterol 23mg 79mg 19%
Choline 105.4mg 19%
Sodium 433mg 56mg 16%
Iron 0.64mg 1.74mg 14%
Phosphorus 113mg 210mg 14%
Vitamin C 9.9mg 0mg 11%
Calcium 119mg 20mg 10%
Copper 0.16mg 0.082mg 9%
Fiber 1.8g 0g 7%
Vitamin A 64µg 0µg 7%
Manganese 0.161mg 0.009mg 7%
Saturated fat 4.733g 3.395g 6%
Carbs 11.27g 0g 4%
Vitamin E 0.38mg 3%
Monounsaturated fat 2.149g 3.317g 3%
Vitamin B5 0.387mg 0.545mg 3%
Calories 132kcal 192kcal 3%
Potassium 396mg 339mg 2%
Folate 11µg 9µg 1%
Vitamin B1 0.064mg 0.075mg 1%
Vitamin K 1.4µg 1%
Vitamin B2 0.116mg 0.133mg 1%
Magnesium 20mg 23mg 1%
Fats 7.59g 8.23g 1%
Net carbs 9.47g 0g N/A
Polyunsaturated fat 0.276g 0.322g 0%
Tryptophan 0.07mg 0.182mg 0%
Threonine 0.192mg 1.105mg 0%
Isoleucine 0.284mg 1.259mg 0%
Leucine 0.443mg 2.201mg 0%
Lysine 0.381mg 2.338mg 0%
Methionine 0.117mg 0.72mg 0%
Phenylalanine 0.254mg 1.093mg 0%
Valine 0.325mg 1.372mg 0%
Histidine 0.151mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +15.3%
Contains more OtherOther +-3566.7%
Contains more ProteinProtein +446.6%
~equal in Fats ~8.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 -28.3%
Contains more Mono. FatMonounsaturated fat +54.4%
Contains more Poly. FatPolyunsaturated fat +16.7%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.