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 B5, vitamin A, and folate, while flank steak is higher in vitamin B3, vitamin B12, zinc, and vitamin B6.
- Omelette covers your daily need for 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.
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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 | +140% |
| Contains more ManganeseManganese | +166.7% |
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more PotassiumPotassium | +189.7% |
| Contains more IronIron | +17.6% |
| Contains more CopperCopper | +30.2% |
| Contains more ZincZinc | +349.5% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains less SodiumSodium | -63.9% |
| Contains more SeleniumSelenium | +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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +239.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +190.2% |
| Contains more Vitamin B5Vitamin B5 | +136.5% |
| Contains more Vitamin KVitamin K | +221.4% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +134.9% |
| Contains more Vitamin B1Vitamin B1 | +120.6% |
| Contains more Vitamin B3Vitamin B3 | +11404.7% |
| Contains more Vitamin B6Vitamin B6 | +304.9% |
| Contains more Vitamin B12Vitamin B12 | +114.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more FatsFats | +41.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +18.6% |
| Contains more OtherOther | +-1766.7% |
| Contains more ProteinProtein | +161.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +46% |
| Contains more Poly. FatPolyunsaturated fat | +742.2% |
~equal in
Saturated fat
~3.395g
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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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 313mg | 79mg | 78% |
| Vitamin B3 | 0.064mg | 7.363mg | 46% |
| Vitamin B12 | 0.76µg | 1.63µg | 36% |
| Zinc | 1.09mg | 4.9mg | 35% |
| Vitamin B6 | 0.143mg | 0.579mg | 34% |
| Protein | 10.57g | 27.66g | 34% |
| Choline | 247.6mg | 105.4mg | 26% |
| Vitamin B2 | 0.386mg | 0.133mg | 19% |
| Vitamin A | 172µg | 0µg | 19% |
| Polyunsaturated fat | 2.712g | 0.322g | 16% |
| Vitamin B5 | 1.289mg | 0.545mg | 15% |
| Vitamin D | 69IU | 9% | |
| Vitamin D | 1.7µg | 9% | |
| Folate | 39µg | 9µg | 8% |
| Selenium | 25.8µg | 29.4µg | 7% |
| Potassium | 117mg | 339mg | 7% |
| Phosphorus | 167mg | 210mg | 6% |
| Vitamin E | 1.29mg | 0.38mg | 6% |
| Fats | 11.66g | 8.23g | 5% |
| Monounsaturated fat | 4.843g | 3.317g | 4% |
| Sodium | 155mg | 56mg | 4% |
| Vitamin K | 4.5µg | 1.4µg | 3% |
| Vitamin B1 | 0.034mg | 0.075mg | 3% |
| Iron | 1.48mg | 1.74mg | 3% |
| Calcium | 48mg | 20mg | 3% |
| Magnesium | 11mg | 23mg | 3% |
| Calories | 154kcal | 192kcal | 2% |
| Copper | 0.063mg | 0.082mg | 2% |
| Manganese | 0.024mg | 0.009mg | 1% |
| Carbs | 0.64g | 0g | 0% |
| Net carbs | 0.64g | 0g | N/A |
| Sugar | 0.31g | 0g | N/A |
| Trans fat | 0.709g | N/A | |
| Saturated fat | 3.319g | 3.395g | 0% |
| Tryptophan | 0.14mg | 0.182mg | 0% |
| Threonine | 0.467mg | 1.105mg | 0% |
| Isoleucine | 0.565mg | 1.259mg | 0% |
| Leucine | 0.913mg | 2.201mg | 0% |
| Lysine | 0.767mg | 2.338mg | 0% |
| Methionine | 0.319mg | 0.72mg | 0% |
| Phenylalanine | 0.572mg | 1.093mg | 0% |
| Valine | 0.722mg | 1.372mg | 0% |
| Histidine | 0.26mg | 0.883mg | 0% |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
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 | 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
45%
49%
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 richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 234mg)
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 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?
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The foods have equal glycemic indexes (0)