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Oatmeal vs. Flank steak — In-Depth Nutrition Comparison

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Differences between oatmeal and flank steak

  • Oatmeal has more iron and manganese, while flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak contains 62 times less manganese than oatmeal. Oatmeal contains 0.558mg of manganese, while flank steak contains 0.009mg.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Oatmeal vs Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +13%
Contains more CalciumCalcium +300%
Contains more IronIron +242.5%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +6100%
Contains more PotassiumPotassium +455.7%
Contains more CopperCopper +24.2%
Contains more ZincZinc +690.3%
Contains more PhosphorusPhosphorus +172.7%
Contains more SeleniumSelenium +488%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more FolateFolate +388.9%
Contains more Vitamin EVitamin E +442.9%
Contains more Vitamin B3Vitamin B3 +143.4%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin B6Vitamin B6 +99.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +2142.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.9%
Contains more OtherOther +-1050%
Contains more ProteinProtein +1067.1%
Contains more FatsFats +505.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +32.3%
Contains more Mono. FatMonounsaturated fat +748.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Oatmeal Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Iron 5.96mg 1.74mg 53%
Protein 2.37g 27.66g 51%
Selenium 5µg 29.4µg 44%
Zinc 0.62mg 4.9mg 39%
Vitamin B3 3.025mg 7.363mg 27%
Cholesterol 0mg 79mg 26%
Manganese 0.558mg 0.009mg 24%
Vitamin B6 0.29mg 0.579mg 22%
Phosphorus 77mg 210mg 19%
Choline 4.7mg 105.4mg 18%
Vitamin B1 0.26mg 0.075mg 15%
Saturated fat 0.226g 3.395g 14%
Vitamin A 130µg 0µg 14%
Fats 1.36g 8.23g 11%
Folate 44µg 9µg 9%
Potassium 61mg 339mg 8%
Fiber 1.7g 0g 7%
Monounsaturated fat 0.391g 3.317g 7%
Vitamin B2 0.215mg 0.133mg 6%
Calories 68kcal 192kcal 6%
Calcium 80mg 20mg 6%
Vitamin B5 0.317mg 0.545mg 5%
Starch 10.37g 4%
Carbs 11.67g 0g 4%
Vitamin E 0.07mg 0.38mg 2%
Copper 0.066mg 0.082mg 2%
Magnesium 26mg 23mg 1%
Polyunsaturated fat 0.426g 0.322g 1%
Vitamin K 0.4µg 1.4µg 1%
Net carbs 9.97g 0g N/A
Sugar 0.46g 0g N/A
Sodium 49mg 56mg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.182mg 0%
Threonine 0.083mg 1.105mg 0%
Isoleucine 0.105mg 1.259mg 0%
Leucine 0.2mg 2.201mg 0%
Lysine 0.135mg 2.338mg 0%
Methionine 0.04mg 0.72mg 0%
Phenylalanine 0.13mg 1.093mg 0%
Valine 0.151mg 1.372mg 0%
Histidine 0.057mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
49%
Flank steak
Minerals Daily Need Coverage Score
45%
Oatmeal
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 3.169g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 79)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.