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  6. Nachos vs. Flank steak

Nachos vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between Nachos and Flank steak?

  • Nachos are richer in Vitamin E , Vitamin K, and Fiber, while Flank steak is higher in Vitamin B12, Vitamin B3, Selenium, Zinc, Vitamin B6, and Choline.
  • Flank steak's daily need coverage for Vitamin B12 is 65% higher.
  • Nachos are lower in Cholesterol.

We used Fast foods, nachos, with cheese and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Nachos 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.
Nachos
Nachos
4
:
6
Flank steak
Flank steak
Contains more Calcium +215%
Contains more Magnesium +82.6%
Contains more Manganese +1977.8%
Contains more Iron +132%
Contains less Sodium -82.1%
Contains more Zinc +469.8%
Contains more Copper +28.1%
Contains more Selenium +241.9%
Equal in Phosphorus - 210
Equal in Potassium - 339
Nachos
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 29% 30% 85% 32% 41% 24% 22% 25% 47%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +215%
Contains more Magnesium +82.6%
Contains more Manganese +1977.8%
Contains more Iron +132%
Contains less Sodium -82.1%
Contains more Zinc +469.8%
Contains more Copper +28.1%
Contains more Selenium +241.9%
Equal in Phosphorus - 210
Equal in Potassium - 339

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.
Nachos
Nachos
7
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +973.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +64%
Contains more Folate +11.1%
Contains more Vitamin K +1278.6%
Contains more Vitamin B3 +1068.7%
Contains more Vitamin B5 +43.4%
Contains more Vitamin B6 +169.3%
Contains more Vitamin B12 +2228.6%
Equal in Vitamin B2 - 0.133
Equal in Folate - 9
Nachos
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 82% 0% 4% 31% 31% 12% 23% 50% 8% 9% 49%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +973.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +64%
Contains more Folate +11.1%
Contains more Vitamin K +1278.6%
Contains more Vitamin B3 +1068.7%
Contains more Vitamin B5 +43.4%
Contains more Vitamin B6 +169.3%
Contains more Vitamin B12 +2228.6%
Equal in Vitamin B2 - 0.133
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
Nachos
3
:
2
Flank steak
Flank steak
Contains more Fats +161.2%
Contains more Carbs +∞%
Contains more Protein +540.3%
Contains more Water +71.6%
Nachos
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +161.2%
Contains more Carbs +∞%
Contains more Protein +540.3%
Contains more Water +71.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
Nachos
3
:
0
Flank steak
Flank steak
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +322.7%
Contains more Polyunsaturated fat +1465.2%
Nachos
10% 66% 24%
Saturated Fat: 2.173 g
Monounsaturated Fat: 14.02 g
Polyunsaturated fat: 5.04 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +322.7%
Contains more Polyunsaturated fat +1465.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nachos Flank steak Opinion
Net carbs 31.71g 0g Nachos
Protein 4.32g 27.66g Flank steak
Fats 21.5g 8.23g Nachos
Carbs 34.91g 0g Nachos
Calories 343kcal 192kcal Nachos
Starch 28.33g Nachos
Sugar 2.17g 0g Flank steak
Fiber 3.2g 0g Nachos
Calcium 63mg 20mg Nachos
Iron 0.75mg 1.74mg Flank steak
Magnesium 42mg 23mg Nachos
Phosphorus 198mg 210mg Flank steak
Potassium 362mg 339mg Nachos
Sodium 313mg 56mg Flank steak
Zinc 0.86mg 4.9mg Flank steak
Copper 0.064mg 0.082mg Flank steak
Manganese 0.187mg 0.009mg Nachos
Selenium 8.6µg 29.4µg Flank steak
Vitamin A 21IU 0IU Nachos
Vitamin A RAE 5µg 0µg Nachos
Vitamin E 4.08mg 0.38mg Nachos
Vitamin C 1.1mg 0mg Nachos
Vitamin B1 0.123mg 0.075mg Nachos
Vitamin B2 0.133mg 0.133mg
Vitamin B3 0.63mg 7.363mg Flank steak
Vitamin B5 0.38mg 0.545mg Flank steak
Vitamin B6 0.215mg 0.579mg Flank steak
Folate 10µg 9µg Nachos
Vitamin B12 0.07µg 1.63µg Flank steak
Vitamin K 19.3µg 1.4µg Nachos
Tryptophan 0.042mg 0.182mg Flank steak
Threonine 0.156mg 1.105mg Flank steak
Isoleucine 0.187mg 1.259mg Flank steak
Leucine 0.521mg 2.201mg Flank steak
Lysine 0.156mg 2.338mg Flank steak
Methionine 0.094mg 0.72mg Flank steak
Phenylalanine 0.229mg 1.093mg Flank steak
Valine 0.25mg 1.372mg Flank steak
Histidine 0.135mg 0.883mg Flank steak
Cholesterol 3mg 79mg Nachos
Trans Fat 0.058g Flank steak
Saturated Fat 2.173g 3.395g Nachos
Monounsaturated Fat 14.02g 3.317g Nachos
Polyunsaturated fat 5.04g 0.322g Nachos
Omega-6 - Eicosadienoic acid 0.011g Nachos
Omega-6 - Linoleic acid 4.343g Nachos
Omega-6 - Gamma-linoleic acid 0.032g Nachos
Omega-3 - ALA 0.617g Nachos

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nachos Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Nachos
48%
Flank steak
Minerals Daily Need Coverage Score
35%
Nachos
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Nachos
Nachos is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated Fat?
Nachos
Nachos is lower in Saturated Fat (difference - 1.222g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 257mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 75)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.