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Peanut butter vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between peanut butter and flank steak?

  • Peanut butter is richer in manganese, vitamin E, copper, vitamin B3, and magnesium, while flank steak is higher in vitamin B12, selenium, and zinc.
  • Peanut butter's daily need coverage for manganese is 72% higher.
  • Flank steak has 24 times less vitamin E than peanut butter. Peanut butter has 9.1mg of vitamin E, while flank steak has 0.38mg.
  • Flank steak is lower in saturated fat.
  • Peanut butter has a higher glycemic index (14) than flank steak (0).

We used Peanut butter, smooth style, without salt and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +630.4%
Contains more CalciumCalcium +145%
Contains more PotassiumPotassium +64.6%
Contains more CopperCopper +414.6%
Contains more PhosphorusPhosphorus +59.5%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +18400%
Contains more ZincZinc +95.2%
Contains more SeleniumSelenium +617.1%
~equal in Iron ~1.74mg

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +2294.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more FolateFolate +866.7%
Contains more Vitamin B6Vitamin B6 +31.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +67.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +524.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4916.7%
Contains more ProteinProtein +24.5%
Contains more WaterWater +5117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 more Mono. FatMonounsaturated fat +682.1%
Contains more Poly. FatPolyunsaturated fat +3792.9%
Contains less Sat. FatSaturated fat -67.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Flank steak DV% diff.
Polyunsaturated fat 12.535g 0.322g 81%
Manganese 1.665mg 0.009mg 72%
Vitamin B12 0µg 1.63µg 68%
Fats 51.36g 8.23g 66%
Vitamin E 9.1mg 0.38mg 58%
Monounsaturated fat 25.941g 3.317g 57%
Selenium 4.1µg 29.4µg 46%
Copper 0.422mg 0.082mg 38%
Vitamin B3 13.112mg 7.363mg 36%
Magnesium 168mg 23mg 35%
Saturated fat 10.325g 3.395g 32%
Cholesterol 0mg 79mg 26%
Zinc 2.51mg 4.9mg 22%
Folate 87µg 9µg 20%
Fiber 5g 0g 20%
Calories 598kcal 192kcal 20%
Phosphorus 335mg 210mg 18%
Vitamin B5 1.137mg 0.545mg 12%
Protein 22.21g 27.66g 11%
Vitamin B6 0.441mg 0.579mg 11%
Choline 63mg 105.4mg 8%
Carbs 22.31g 0g 7%
Vitamin B1 0.15mg 0.075mg 6%
Potassium 558mg 339mg 6%
Vitamin B2 0.192mg 0.133mg 5%
Calcium 49mg 20mg 3%
Sodium 17mg 56mg 2%
Starch 3.56g 1%
Vitamin K 0.3µg 1.4µg 1%
Net carbs 17.31g 0g N/A
Iron 1.74mg 1.74mg 0%
Sugar 10.49g 0g N/A
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.182mg 0%
Threonine 0.525mg 1.105mg 0%
Isoleucine 0.616mg 1.259mg 0%
Leucine 1.546mg 2.201mg 0%
Lysine 0.681mg 2.338mg 0%
Methionine 0.265mg 0.72mg 0%
Phenylalanine 1.202mg 1.093mg 0%
Valine 0.782mg 1.372mg 0%
Histidine 0.557mg 0.883mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
60%
Peanut butter
49%
Flank steak
Minerals Daily Need Coverage Score
84%
Peanut butter
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 6.93g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 14)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.8)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.