Shiitake vs. Flank steak — In-Depth Nutrition Comparison
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What are the main differences between shiitake and flank steak?
- Shiitake is richer in vitamin B5, fiber, manganese, and copper, while flank steak is higher in selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus.
- Flank steak's daily need coverage for selenium is 43% higher.
- Shiitake has a higher glycemic index (32) than flank steak (0).
We used Mushrooms, shiitake, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.
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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.
| Contains more CopperCopper | +73.2% |
| Contains less SodiumSodium | -83.9% |
| Contains more ManganeseManganese | +2455.6% |
| Contains more MagnesiumMagnesium | +15% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more IronIron | +324.4% |
| Contains more ZincZinc | +375.7% |
| Contains more PhosphorusPhosphorus | +87.5% |
| Contains more SeleniumSelenium | +415.8% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +63.2% |
| Contains more Vitamin B5Vitamin B5 | +175.2% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +89.9% |
| Contains more Vitamin B6Vitamin B6 | +97.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 68% | |
| Protein | 2.24g | 27.66g | 51% |
| Selenium | 5.7µg | 29.4µg | 43% |
| Zinc | 1.03mg | 4.9mg | 35% |
| Cholesterol | 79mg | 26% | |
| Vitamin B3 | 3.877mg | 7.363mg | 22% |
| Vitamin B6 | 0.293mg | 0.579mg | 22% |
| Vitamin B5 | 1.5mg | 0.545mg | 19% |
| Choline | 105.4mg | 19% | |
| Iron | 0.41mg | 1.74mg | 17% |
| Saturated fat | 3.395g | 15% | |
| Phosphorus | 112mg | 210mg | 14% |
| Fats | 0.49g | 8.23g | 12% |
| Manganese | 0.23mg | 0.009mg | 10% |
| Fiber | 2.5g | 0g | 10% |
| Monounsaturated fat | 3.317g | 8% | |
| Calories | 34kcal | 192kcal | 8% |
| Copper | 0.142mg | 0.082mg | 7% |
| Vitamin B2 | 0.217mg | 0.133mg | 6% |
| Vitamin B1 | 0.015mg | 0.075mg | 5% |
| Vitamin E | 0.38mg | 3% | |
| Vitamin D | 0.4µg | 2% | |
| Sodium | 9mg | 56mg | 2% |
| Polyunsaturated fat | 0.322g | 2% | |
| Calcium | 2mg | 20mg | 2% |
| Vitamin D | 18IU | 2% | |
| Carbs | 6.79g | 0g | 2% |
| Potassium | 304mg | 339mg | 1% |
| Magnesium | 20mg | 23mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 13µg | 9µg | 1% |
| Net carbs | 4.29g | 0g | N/A |
| Sugar | 2.38g | 0g | N/A |
| Tryptophan | 0.011mg | 0.182mg | 0% |
| Threonine | 0.134mg | 1.105mg | 0% |
| Isoleucine | 0.111mg | 1.259mg | 0% |
| Leucine | 0.189mg | 2.201mg | 0% |
| Lysine | 0.134mg | 2.338mg | 0% |
| Methionine | 0.033mg | 0.72mg | 0% |
| Phenylalanine | 0.111mg | 1.093mg | 0% |
| Valine | 0.145mg | 1.372mg | 0% |
| Histidine | 0.056mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +39.8% |
| Contains more OtherOther | +-1333.3% |
| Contains more ProteinProtein | +1134.8% |
| Contains more FatsFats | +1579.6% |
