Oats vs. Flank steak — In-Depth Nutrition Comparison
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What are the main differences between oats and flank steak?
- Oats are richer in manganese, copper, vitamin B1, phosphorus, fiber, iron, and magnesium, while flank steak is higher in vitamin B12, vitamin B3, and vitamin B6.
- Oats' daily need coverage for manganese is 213% higher.
- Oats have a higher glycemic index (59) than flank steak (0).
We used Oats and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.
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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 | +669.6% |
| Contains more CalciumCalcium | +170% |
| Contains more PotassiumPotassium | +26.5% |
| Contains more IronIron | +171.3% |
| Contains more CopperCopper | +663.4% |
| Contains more PhosphorusPhosphorus | +149% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +54522.2% |
| Contains more ZincZinc | +23.4% |
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 B1Vitamin B1 | +917.3% |
| Contains more Vitamin B5Vitamin B5 | +147.5% |
| Contains more FolateFolate | +522.2% |
| Contains more Vitamin B3Vitamin B3 | +666.2% |
| Contains more Vitamin B6Vitamin B6 | +386.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.009mg | 213% |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Copper | 0.626mg | 0.082mg | 60% |
| Vitamin B1 | 0.763mg | 0.075mg | 57% |
| Selenium | 29.4µg | 53% | |
| Phosphorus | 523mg | 210mg | 45% |
| Fiber | 10.6g | 0g | 42% |
| Vitamin B3 | 0.961mg | 7.363mg | 40% |
| Iron | 4.72mg | 1.74mg | 37% |
| Magnesium | 177mg | 23mg | 37% |
| Vitamin B6 | 0.119mg | 0.579mg | 35% |
| Cholesterol | 0mg | 79mg | 26% |
| Carbs | 66.27g | 0g | 22% |
| Protein | 16.89g | 27.66g | 22% |
| Choline | 105.4mg | 19% | |
| Vitamin B5 | 1.349mg | 0.545mg | 16% |
| Polyunsaturated fat | 2.535g | 0.322g | 15% |
| Folate | 56µg | 9µg | 12% |
| Saturated fat | 1.217g | 3.395g | 10% |
| Calories | 389kcal | 192kcal | 10% |
| Zinc | 3.97mg | 4.9mg | 8% |
| Monounsaturated fat | 2.178g | 3.317g | 3% |
| Vitamin E | 0.38mg | 3% | |
| Potassium | 429mg | 339mg | 3% |
| Calcium | 54mg | 20mg | 3% |
| Fats | 6.9g | 8.23g | 2% |
| Sodium | 2mg | 56mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Net carbs | 55.67g | 0g | N/A |
| Vitamin B2 | 0.139mg | 0.133mg | 0% |
| Tryptophan | 0.234mg | 0.182mg | 0% |
| Threonine | 0.575mg | 1.105mg | 0% |
| Isoleucine | 0.694mg | 1.259mg | 0% |
| Leucine | 1.284mg | 2.201mg | 0% |
| Lysine | 0.701mg | 2.338mg | 0% |
| Methionine | 0.312mg | 0.72mg | 0% |
| Phenylalanine | 0.895mg | 1.093mg | 0% |
| Valine | 0.937mg | 1.372mg | 0% |
| Histidine | 0.405mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-2966.7% |
| Contains more ProteinProtein | +63.8% |
| Contains more FatsFats | +19.3% |
| Contains more WaterWater | +680.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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 | -64.2% |
| Contains more Poly. FatPolyunsaturated fat | +687.3% |
| Contains more Mono. FatMonounsaturated fat | +52.3% |
