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.
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
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
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 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 | +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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
60%
49%
Minerals Daily Need Coverage Score
84%
54%
Comparison summary
Which food is lower in Cholesterol?
Peanut butter is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 6.93g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 14)
Which food is cheaper?
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.