Olive vs. Flank steak — In-Depth Nutrition Comparison
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Differences between olive and flank steak
- Olive has more iron and copper, while flank steak has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and phosphorus.
- Flank steak's daily need coverage for vitamin B12 is 68% higher.
- Flank steak contains 13 times less sodium than olive. Olive contains 735mg of sodium, while flank steak contains 56mg.
The food types used in this comparison are Olives, ripe, canned (small-extra large) and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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 CalciumCalcium | +340% |
| Contains more IronIron | +89.7% |
| Contains more CopperCopper | +206.1% |
| Contains more ManganeseManganese | +122.2% |
| Contains more MagnesiumMagnesium | +475% |
| Contains more PotassiumPotassium | +4137.5% |
| Contains more ZincZinc | +2127.3% |
| Contains more PhosphorusPhosphorus | +6900% |
| Contains less SodiumSodium | -92.4% |
| Contains more SeleniumSelenium | +3166.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +334.2% |
| Contains more Vitamin B1Vitamin B1 | +2400% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +19800% |
| Contains more Vitamin B5Vitamin B5 | +3533.3% |
| Contains more Vitamin B6Vitamin B6 | +6333.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +923.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +29.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +24.7% |
| Contains more OtherOther | +-3816.7% |
| Contains more ProteinProtein | +3192.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 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 | -58.3% |
| Contains more Mono. FatMonounsaturated fat | +137.8% |
| Contains more Poly. FatPolyunsaturated fat | +182.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Protein | 0.84g | 27.66g | 54% |
| Selenium | 0.9µg | 29.4µg | 52% |
| Vitamin B3 | 0.037mg | 7.363mg | 46% |
| Vitamin B6 | 0.009mg | 0.579mg | 44% |
| Zinc | 0.22mg | 4.9mg | 43% |
| Sodium | 735mg | 56mg | 30% |
| Phosphorus | 3mg | 210mg | 30% |
| Cholesterol | 0mg | 79mg | 26% |
| Iron | 3.3mg | 1.74mg | 20% |
| Copper | 0.251mg | 0.082mg | 19% |
| Choline | 10.3mg | 105.4mg | 17% |
| Fiber | 3.2g | 0g | 13% |
| Monounsaturated fat | 7.888g | 3.317g | 11% |
| Vitamin B5 | 0.015mg | 0.545mg | 11% |
| Potassium | 8mg | 339mg | 10% |
| Vitamin B2 | 0mg | 0.133mg | 10% |
| Saturated fat | 1.415g | 3.395g | 9% |
| Vitamin E | 1.65mg | 0.38mg | 8% |
| Calcium | 88mg | 20mg | 7% |
| Vitamin B1 | 0.003mg | 0.075mg | 6% |
| Magnesium | 4mg | 23mg | 5% |
| Polyunsaturated fat | 0.911g | 0.322g | 4% |
| Calories | 115kcal | 192kcal | 4% |
| Fats | 10.68g | 8.23g | 4% |
| Vitamin A | 20µg | 0µg | 2% |
| Folate | 0µg | 9µg | 2% |
| Carbs | 6.26g | 0g | 2% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Net carbs | 3.06g | 0g | N/A |
| Manganese | 0.02mg | 0.009mg | 0% |
| Vitamin K | 1.4µg | 1.4µg | 0% |
| Tryptophan | 0.182mg | 0% | |
| Threonine | 0.026mg | 1.105mg | 0% |
| Isoleucine | 0.031mg | 1.259mg | 0% |
| Leucine | 0.05mg | 2.201mg | 0% |
| Lysine | 0.032mg | 2.338mg | 0% |
| Methionine | 0.012mg | 0.72mg | 0% |
| Phenylalanine | 0.029mg | 1.093mg | 0% |
| Valine | 0.038mg | 1.372mg | 0% |
| Histidine | 0.023mg | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
49%
Minerals Daily Need Coverage Score
35%
54%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 1.98g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 679mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 0)
Which food is cheaper?
Flank steak is cheaper (difference - $3.5)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
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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.