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  6. Hazelnut vs. Flank steak

Hazelnut vs. Flank steak — In-Depth Nutrition Comparison

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How are hazelnut and flank steak different?

  • Hazelnut is richer in manganese, copper, vitamin E, vitamin B1, fiber, iron, and magnesium, while flank steak is higher in vitamin B12, selenium, and vitamin B3.
  • Hazelnut covers your daily need for manganese, 268% more than flank steak.
  • Hazelnut has a higher glycemic index (15) than flank steak (0).

Nuts, hazelnuts or filberts and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +608.7%
Contains more CalciumCalcium +470%
Contains more PotassiumPotassium +100.6%
Contains more IronIron +170.1%
Contains more CopperCopper +2003.7%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +68511.1%
Contains more ZincZinc +100%
Contains more SeleniumSelenium +1125%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 EVitamin E +3855.3%
Contains more Vitamin B1Vitamin B1 +757.3%
Contains more Vitamin B5Vitamin B5 +68.4%
Contains more Vitamin KVitamin K +914.3%
Contains more FolateFolate +1155.6%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B3Vitamin B3 +309.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +131.1%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.579mg

All nutrients comparison - raw data values

Nutrient Hazelnut Flank steak DV% diff.
Manganese 6.175mg 0.009mg 268%
Copper 1.725mg 0.082mg 183%
Monounsaturated fat 45.652g 3.317g 106%
Vitamin E 15.03mg 0.38mg 98%
Fats 60.75g 8.23g 81%
Vitamin B12 0µg 1.63µg 68%
Polyunsaturated fat 7.92g 0.322g 51%
Selenium 2.4µg 29.4µg 49%
Vitamin B1 0.643mg 0.075mg 47%
Fiber 9.7g 0g 39%
Iron 4.7mg 1.74mg 37%
Vitamin B3 1.8mg 7.363mg 35%
Magnesium 163mg 23mg 33%
Folate 113µg 9µg 26%
Cholesterol 0mg 79mg 26%
Protein 14.95g 27.66g 25%
Calories 628kcal 192kcal 22%
Zinc 2.45mg 4.9mg 22%
Choline 45.6mg 105.4mg 11%
Phosphorus 290mg 210mg 11%
Vitamin K 14.2µg 1.4µg 11%
Potassium 680mg 339mg 10%
Calcium 114mg 20mg 9%
Vitamin C 6.3mg 0mg 7%
Vitamin B5 0.918mg 0.545mg 7%
Carbs 16.7g 0g 6%
Saturated fat 4.464g 3.395g 5%
Sodium 0mg 56mg 2%
Vitamin B2 0.113mg 0.133mg 2%
Vitamin B6 0.563mg 0.579mg 1%
Net carbs 7g 0g N/A
Sugar 4.34g 0g N/A
Starch 0.48g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.182mg 0%
Threonine 0.497mg 1.105mg 0%
Isoleucine 0.545mg 1.259mg 0%
Leucine 1.063mg 2.201mg 0%
Lysine 0.42mg 2.338mg 0%
Methionine 0.221mg 0.72mg 0%
Phenylalanine 0.663mg 1.093mg 0%
Valine 0.701mg 1.372mg 0%
Histidine 0.432mg 0.883mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +638.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-3916.7%
Contains more ProteinProtein +85%
Contains more WaterWater +1108.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 more Mono. FatMonounsaturated fat +1276.3%
Contains more Poly. FatPolyunsaturated fat +2359.6%
Contains less Sat. FatSaturated fat -23.9%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.