Mashed potato vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between mashed potato and flank steak?

The amount of vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and choline in flank steak is higher than in mashed potato.
Flank steak's daily need coverage for vitamin B12 is 65% more.
Mashed potato has less saturated fat.
Flank steak has a lower glycemic index (0) than mashed potato (87).

We used Fast foods, potato, mashed and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

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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.

Mashed potato

Flank steak

Contains more ManganeseManganese

+988.9%

Contains more MagnesiumMagnesium	+53.3%
Contains more CalciumCalcium	+11.1%
Contains more PotassiumPotassium	+18.5%
Contains more IronIron	+461.3%
Contains more CopperCopper	+134.3%
Contains more ZincZinc	+2127.3%
Contains more PhosphorusPhosphorus	+255.9%
Contains less SodiumSodium	-81.7%
Contains more SeleniumSelenium	+3575%

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.

Mashed potato

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin KVitamin K	+321.4%

Contains more Vitamin B1Vitamin B1	+400%
Contains more Vitamin B2Vitamin B2	+786.7%
Contains more Vitamin B3Vitamin B3	+581.8%
Contains more Vitamin B6Vitamin B6	+382.5%
Contains more Vitamin B12Vitamin B12	+2228.6%
Contains more CholineCholine	+686.6%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.38mg

~equal in Vitamin D ~µg

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.07µg	1.63µg	65%
Selenium	0.8µg	29.4µg	52%
Protein	1.65g	27.66g	52%
Zinc	0.22mg	4.9mg	43%
Vitamin B3	1.08mg	7.363mg	39%
Vitamin B6	0.12mg	0.579mg	35%
Cholesterol	0mg	79mg	26%
Phosphorus	59mg	210mg	22%
Iron	0.31mg	1.74mg	18%
Choline	13.4mg	105.4mg	17%
Saturated fat	0.577g	3.395g	13%
Sodium	306mg	56mg	11%
Vitamin B5		0.545mg	11%
Vitamin B2	0.015mg	0.133mg	9%
Fats	2.82g	8.23g	8%
Polyunsaturated fat	1.342g	0.322g	7%
Monounsaturated fat	0.72g	3.317g	6%
Vitamin B1	0.015mg	0.075mg	5%
Calories	89kcal	192kcal	5%
Vitamin A	43µg	0µg	5%
Starch	12.1g		5%
Copper	0.035mg	0.082mg	5%
Fiber	1.3g	0g	5%
Carbs	14.65g	0g	5%
Manganese	0.098mg	0.009mg	4%
Vitamin K	5.9µg	1.4µg	4%
Potassium	286mg	339mg	2%
Magnesium	15mg	23mg	2%
Net carbs	13.35g	0g	N/A
Calcium	18mg	20mg	0%
Sugar	0.5g	0g	N/A
Vitamin E	0.42mg	0.38mg	0%
Folate	9µg	9µg	0%
Trans fat	0.105g		N/A
Tryptophan		0.182mg	0%
Threonine		1.105mg	0%
Isoleucine		1.259mg	0%
Leucine		2.201mg	0%
Lysine		2.338mg	0%
Methionine		0.72mg	0%
Phenylalanine		1.093mg	0%
Valine		1.372mg	0%
Histidine		0.883mg	0%
Fructose	0.2g		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.174g		N/A
Omega-3 - DPA	0.001g	0g	N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	1.146g		N/A