Omelette vs. Flank steak — In-Depth Nutrition Comparison
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How are Omelette and Flank steak different?
- Omelette is richer in Choline, Vitamin B2, Vitamin A RAE, Vitamin B5, and Folate, while Flank steak is higher in Vitamin B3, Vitamin B12, Zinc, and Vitamin B6.
- Omelette covers your daily need of Cholesterol 78% more than Flank steak.
- Flank steak is lower in Cholesterol.
Egg, whole, cooked, omelet and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were 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
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Calcium
+140%
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Manganese
+166.7%
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Iron
+17.6%
Contains
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Magnesium
+109.1%
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Phosphorus
+25.7%
Contains
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Potassium
+189.7%
Contains
less
Sodium
-63.9%
Contains
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Zinc
+349.5%
Contains
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Copper
+30.2%
Contains
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Selenium
+14%
Contains
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Calcium
+140%
Contains
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Manganese
+166.7%
Contains
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Iron
+17.6%
Contains
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Magnesium
+109.1%
Contains
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Phosphorus
+25.7%
Contains
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Potassium
+189.7%
Contains
less
Sodium
-63.9%
Contains
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Zinc
+349.5%
Contains
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Copper
+30.2%
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Selenium
+14%
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
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Vitamin A
+∞%
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Vitamin E
+239.5%
Contains
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Vitamin B2
+190.2%
Contains
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Vitamin B5
+136.5%
Contains
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Folate
+333.3%
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Vitamin K
+221.4%
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Vitamin B1
+120.6%
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Vitamin B3
+11404.7%
Contains
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Vitamin B6
+304.9%
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Vitamin B12
+114.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+239.5%
Contains
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Vitamin B2
+190.2%
Contains
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Vitamin B5
+136.5%
Contains
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Folate
+333.3%
Contains
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Vitamin K
+221.4%
Contains
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Vitamin B1
+120.6%
Contains
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Vitamin B3
+11404.7%
Contains
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Vitamin B6
+304.9%
Contains
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Vitamin B12
+114.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+41.7%
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Carbs
+∞%
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Water
+18.6%
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Protein
+161.7%
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Fats
+41.7%
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Carbs
+∞%
Contains
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Water
+18.6%
Contains
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Protein
+161.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+46%
Contains
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Polyunsaturated fat
+742.2%
Equal in Saturated Fat - 3.395
Saturated Fat:
3.319 g
Monounsaturated Fat:
4.843 g
Polyunsaturated fat:
2.712 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
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Monounsaturated Fat
+46%
Contains
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Polyunsaturated fat
+742.2%
Equal in Saturated Fat - 3.395
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 Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.64g | 0g |
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| Protein | 10.57g | 27.66g |
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| Fats | 11.66g | 8.23g |
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| Carbs | 0.64g | 0g |
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| Calories | 154kcal | 192kcal |
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| Sugar | 0.31g | 0g |
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| Calcium | 48mg | 20mg |
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| Iron | 1.48mg | 1.74mg |
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| Magnesium | 11mg | 23mg |
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| Phosphorus | 167mg | 210mg |
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| Potassium | 117mg | 339mg |
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| Sodium | 155mg | 56mg |
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| Zinc | 1.09mg | 4.9mg |
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| Copper | 0.063mg | 0.082mg |
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| Manganese | 0.024mg | 0.009mg |
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| Selenium | 25.8µg | 29.4µg |
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| Vitamin A | 617IU | 0IU |
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| Vitamin A RAE | 172µg | 0µg |
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| Vitamin E | 1.29mg | 0.38mg |
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| Vitamin D | 69IU |
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| Vitamin D | 1.7µg |
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| Vitamin B1 | 0.034mg | 0.075mg |
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| Vitamin B2 | 0.386mg | 0.133mg |
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| Vitamin B3 | 0.064mg | 7.363mg |
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| Vitamin B5 | 1.289mg | 0.545mg |
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| Vitamin B6 | 0.143mg | 0.579mg |
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| Folate | 39µg | 9µg |
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| Vitamin B12 | 0.76µg | 1.63µg |
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| Vitamin K | 4.5µg | 1.4µg |
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| Tryptophan | 0.14mg | 0.182mg |
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| Threonine | 0.467mg | 1.105mg |
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| Isoleucine | 0.565mg | 1.259mg |
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| Leucine | 0.913mg | 2.201mg |
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| Lysine | 0.767mg | 2.338mg |
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| Methionine | 0.319mg | 0.72mg |
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| Phenylalanine | 0.572mg | 1.093mg |
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| Valine | 0.722mg | 1.372mg |
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| Histidine | 0.26mg | 0.883mg |
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| Cholesterol | 313mg | 79mg |
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| Trans Fat | 0.709g |
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| Saturated Fat | 3.319g | 3.395g |
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| Omega-3 - DHA | 0.049g | 0g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 4.843g | 3.317g |
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| Polyunsaturated fat | 2.712g | 0.322g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
38%
48%
Minerals Daily Need Coverage Score
37%
54%
Comparison summary
Which food is lower in Saturated Fat?
Omelette is lower in Saturated Fat (difference - 0.076g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 99mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 234mg)
Which food is cheaper?
Flank steak is cheaper (difference - $1)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.