Macadamia vs. Flank steak — In-Depth Nutrition Comparison
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How are macadamia and flank steak different?
- Macadamia is higher in manganese, vitamin B1, copper, and fiber; however, flank steak is richer in vitamin B12, selenium, zinc, and vitamin B3.
- Daily need coverage for manganese for macadamia is 179% higher.
- Flank steak has less saturated fat.
Nuts, macadamia nuts, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.
Infographic
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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 MagnesiumMagnesium | +465.2% |
| Contains more CalciumCalcium | +325% |
| Contains more IronIron | +112.1% |
| Contains more CopperCopper | +822% |
| Contains less SodiumSodium | -91.1% |
| Contains more ManganeseManganese | +45800% |
| Contains more ZincZinc | +276.9% |
| Contains more PhosphorusPhosphorus | +11.7% |
| Contains more SeleniumSelenium | +716.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +42.1% |
| Contains more Vitamin B1Vitamin B1 | +1493.3% |
| Contains more Vitamin B2Vitamin B2 | +21.8% |
| Contains more Vitamin B5Vitamin B5 | +39.1% |
| Contains more FolateFolate | +22.2% |
| Contains more Vitamin B3Vitamin B3 | +197.7% |
| Contains more Vitamin B6Vitamin B6 | +110.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.131mg | 0.009mg | 179% |
| Monounsaturated fat | 58.877g | 3.317g | 139% |
| Fats | 75.77g | 8.23g | 104% |
| Vitamin B1 | 1.195mg | 0.075mg | 93% |
| Copper | 0.756mg | 0.082mg | 75% |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Selenium | 3.6µg | 29.4µg | 47% |
| Protein | 7.91g | 27.66g | 40% |
| Saturated fat | 12.061g | 3.395g | 39% |
| Fiber | 8.6g | 0g | 34% |
| Zinc | 1.3mg | 4.9mg | 33% |
| Vitamin B3 | 2.473mg | 7.363mg | 31% |
| Calories | 718kcal | 192kcal | 26% |
| Cholesterol | 0mg | 79mg | 26% |
| Magnesium | 130mg | 23mg | 25% |
| Iron | 3.69mg | 1.74mg | 24% |
| Vitamin B6 | 0.275mg | 0.579mg | 23% |
| Choline | 105.4mg | 19% | |
| Polyunsaturated fat | 1.502g | 0.322g | 8% |
| Calcium | 85mg | 20mg | 7% |
| Carbs | 13.82g | 0g | 5% |
| Vitamin B5 | 0.758mg | 0.545mg | 4% |
| Phosphorus | 188mg | 210mg | 3% |
| Vitamin B2 | 0.162mg | 0.133mg | 2% |
| Sodium | 5mg | 56mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 11µg | 9µg | 1% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Potassium | 368mg | 339mg | 1% |
| Vitamin E | 0.54mg | 0.38mg | 1% |
| Net carbs | 5.22g | 0g | N/A |
| Sugar | 4.57g | 0g | N/A |
| Starch | 1.05g | 0% | |
| Tryptophan | 0.067mg | 0.182mg | 0% |
| Threonine | 0.37mg | 1.105mg | 0% |
| Isoleucine | 0.314mg | 1.259mg | 0% |
| Leucine | 0.602mg | 2.201mg | 0% |
| Lysine | 0.018mg | 2.338mg | 0% |
| Methionine | 0.023mg | 0.72mg | 0% |
| Phenylalanine | 0.665mg | 1.093mg | 0% |
| Valine | 0.363mg | 1.372mg | 0% |
| Histidine | 0.195mg | 0.883mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +820.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-2000% |
| Contains more ProteinProtein | +249.7% |
| Contains more WaterWater | +4618.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
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 | +1675% |
| Contains more Poly. FatPolyunsaturated fat | +366.5% |
| Contains less Sat. FatSaturated fat | -71.9% |
