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  6. Pistachio vs. Flank steak

Pistachio vs. Flank steak — In-Depth Nutrition Comparison

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How are Pistachio and Flank steak different?

  • Pistachio is higher in Copper, Vitamin B6, Vitamin B1, Manganese, Fiber, Phosphorus, and Iron, however, Flank steak is richer in Vitamin B12, Selenium, and Vitamin B3.
  • Daily need coverage for Copper from Pistachio is 135% higher.

Nuts, pistachio 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

Pistachio 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.
Pistachio
Pistachio
8
:
2
Flank steak
Flank steak
Contains more Calcium +425%
Contains more Iron +125.3%
Contains more Magnesium +426.1%
Contains more Phosphorus +133.3%
Contains more Potassium +202.4%
Contains less Sodium -98.2%
Contains more Copper +1485.4%
Contains more Manganese +13233.3%
Contains more Zinc +122.7%
Contains more Selenium +320%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
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 +425%
Contains more Iron +125.3%
Contains more Magnesium +426.1%
Contains more Phosphorus +133.3%
Contains more Potassium +202.4%
Contains less Sodium -98.2%
Contains more Copper +1485.4%
Contains more Manganese +13233.3%
Contains more Zinc +122.7%
Contains more Selenium +320%

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.
Pistachio
Pistachio
8
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +652.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1060%
Contains more Vitamin B2 +20.3%
Contains more Vitamin B6 +193.6%
Contains more Folate +466.7%
Contains more Vitamin B3 +466.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.545
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
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 +652.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1060%
Contains more Vitamin B2 +20.3%
Contains more Vitamin B6 +193.6%
Contains more Folate +466.7%
Contains more Vitamin B3 +466.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.545

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Flank steak
Flank steak
Contains more Fats +450.7%
Contains more Carbs +∞%
Contains more Protein +37.2%
Contains more Water +1368.4%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +450.7%
Contains more Carbs +∞%
Contains more Protein +37.2%
Contains more Water +1368.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +601.1%
Contains more Polyunsaturated fat +4365.8%
Contains less Saturated Fat -42.5%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +601.1%
Contains more Polyunsaturated fat +4365.8%
Contains less Saturated Fat -42.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Flank steak Opinion
Net carbs 16.57g 0g Pistachio
Protein 20.16g 27.66g Flank steak
Fats 45.32g 8.23g Pistachio
Carbs 27.17g 0g Pistachio
Calories 560kcal 192kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 0g Flank steak
Fiber 10.6g 0g Pistachio
Calcium 105mg 20mg Pistachio
Iron 3.92mg 1.74mg Pistachio
Magnesium 121mg 23mg Pistachio
Phosphorus 490mg 210mg Pistachio
Potassium 1025mg 339mg Pistachio
Sodium 1mg 56mg Pistachio
Zinc 2.2mg 4.9mg Flank steak
Copper 1.3mg 0.082mg Pistachio
Manganese 1.2mg 0.009mg Pistachio
Selenium 7µg 29.4µg Flank steak
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.38mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.075mg Pistachio
Vitamin B2 0.16mg 0.133mg Pistachio
Vitamin B3 1.3mg 7.363mg Flank steak
Vitamin B5 0.52mg 0.545mg Flank steak
Vitamin B6 1.7mg 0.579mg Pistachio
Folate 51µg 9µg Pistachio
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.251mg 0.182mg Pistachio
Threonine 0.684mg 1.105mg Flank steak
Isoleucine 0.917mg 1.259mg Flank steak
Leucine 1.604mg 2.201mg Flank steak
Lysine 1.138mg 2.338mg Flank steak
Methionine 0.36mg 0.72mg Flank steak
Phenylalanine 1.092mg 1.093mg Flank steak
Valine 1.249mg 1.372mg Flank steak
Histidine 0.512mg 0.883mg Flank steak
Cholesterol 0mg 79mg Pistachio
Saturated Fat 5.907g 3.395g Flank steak
Monounsaturated Fat 23.257g 3.317g Pistachio
Polyunsaturated fat 14.38g 0.322g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
71%
Pistachio
48%
Flank steak
Minerals Daily Need Coverage Score
125%
Pistachio
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 79mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.512g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.6)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.