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  6. Corn raw vs. Flank steak

Corn raw vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between corn raw and flank steak

  • Flank steak is higher than corn raw in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, iron, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than corn raw.
  • The amount of saturated fat in corn raw is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Corn, sweet, yellow, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +60.9%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +1711.1%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +234.6%
Contains more CopperCopper +51.9%
Contains more ZincZinc +965.2%
Contains more PhosphorusPhosphorus +136%
Contains more SeleniumSelenium +4800%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more FolateFolate +366.7%
Contains more Vitamin EVitamin E +442.9%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +316%
Contains more Vitamin B6Vitamin B6 +522.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +358.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Corn raw Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.6µg 29.4µg 52%
Protein 3.27g 27.66g 49%
Zinc 0.46mg 4.9mg 40%
Vitamin B6 0.093mg 0.579mg 37%
Vitamin B3 1.77mg 7.363mg 35%
Cholesterol 0mg 79mg 26%
Phosphorus 89mg 210mg 17%
Iron 0.52mg 1.74mg 15%
Choline 23mg 105.4mg 15%
Saturated fat 0.325g 3.395g 14%
Fats 1.35g 8.23g 11%
Folate 42µg 9µg 8%
Fiber 2g 0g 8%
Vitamin C 6.8mg 0mg 8%
Manganese 0.163mg 0.009mg 7%
Monounsaturated fat 0.432g 3.317g 7%
Vitamin B1 0.155mg 0.075mg 7%
Carbs 18.7g 0g 6%
Vitamin B2 0.055mg 0.133mg 6%
Calories 86kcal 192kcal 5%
Magnesium 37mg 23mg 3%
Vitamin B5 0.717mg 0.545mg 3%
Copper 0.054mg 0.082mg 3%
Vitamin E 0.07mg 0.38mg 2%
Sodium 15mg 56mg 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Potassium 270mg 339mg 2%
Calcium 2mg 20mg 2%
Vitamin A 9µg 0µg 1%
Polyunsaturated fat 0.487g 0.322g 1%
Vitamin K 0.3µg 1.4µg 1%
Net carbs 16.7g 0g N/A
Sugar 6.26g 0g N/A
Tryptophan 0.023mg 0.182mg 0%
Threonine 0.129mg 1.105mg 0%
Isoleucine 0.129mg 1.259mg 0%
Leucine 0.348mg 2.201mg 0%
Lysine 0.137mg 2.338mg 0%
Methionine 0.067mg 0.72mg 0%
Phenylalanine 0.15mg 1.093mg 0%
Valine 0.185mg 1.372mg 0%
Histidine 0.089mg 0.883mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +18.5%
Contains more OtherOther +-1150%
Contains more ProteinProtein +745.9%
Contains more FatsFats +509.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -90.4%
Contains more Poly. FatPolyunsaturated fat +51.2%
Contains more Mono. FatMonounsaturated fat +667.8%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.