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  6. Potato vs. Flank steak

Potato vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between Potato and Flank steak

  • Potato has more Vitamin C, however, Flank steak is richer in Vitamin B12, Selenium, Zinc, Vitamin B3, Phosphorus, Vitamin B6, and Choline.
  • Flank steak covers your daily Vitamin B12 needs 68% more than Potato.
  • Potato contains less Saturated Fat.

Specific food types used in this comparison are Potatoes, flesh and skin, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Potato vs Flank steak infographic
Infographic link

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.
Potato
Potato
4
:
5
Flank steak
Flank steak
Contains more Potassium +25.4%
Contains less Sodium -89.3%
Contains more Copper +34.1%
Contains more Manganese +2122.2%
Contains more Calcium +66.7%
Contains more Iron +114.8%
Contains more Phosphorus +268.4%
Contains more Zinc +1533.3%
Contains more Selenium +7250%
Equal in Magnesium - 23
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Potassium +25.4%
Contains less Sodium -89.3%
Contains more Copper +34.1%
Contains more Manganese +2122.2%
Contains more Calcium +66.7%
Contains more Iron +114.8%
Contains more Phosphorus +268.4%
Contains more Zinc +1533.3%
Contains more Selenium +7250%
Equal in Magnesium - 23

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.
Potato
Potato
6
:
6
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +66.7%
Contains more Vitamin K +42.9%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +315.6%
Contains more Vitamin B3 +594%
Contains more Vitamin B5 +84.7%
Contains more Vitamin B6 +94.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.075
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +66.7%
Contains more Vitamin K +42.9%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +315.6%
Contains more Vitamin B3 +594%
Contains more Vitamin B5 +84.7%
Contains more Vitamin B6 +94.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +23.5%
Contains more Protein +1249.3%
Contains more Fats +9044.4%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +23.5%
Contains more Protein +1249.3%
Contains more Fats +9044.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +165750%
Contains more Polyunsaturated fat +666.7%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +165750%
Contains more Polyunsaturated fat +666.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Flank steak Opinion
Net carbs 15.39g 0g Potato
Protein 2.05g 27.66g Flank steak
Fats 0.09g 8.23g Flank steak
Carbs 17.49g 0g Potato
Calories 77kcal 192kcal Flank steak
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g 0g Flank steak
Fiber 2.1g 0g Potato
Calcium 12mg 20mg Flank steak
Iron 0.81mg 1.74mg Flank steak
Magnesium 23mg 23mg
Phosphorus 57mg 210mg Flank steak
Potassium 425mg 339mg Potato
Sodium 6mg 56mg Potato
Zinc 0.3mg 4.9mg Flank steak
Copper 0.11mg 0.082mg Potato
Manganese 0.2mg 0.009mg Potato
Selenium 0.4µg 29.4µg Flank steak
Vitamin A 2IU 0IU Potato
Vitamin E 0.01mg 0.38mg Flank steak
Vitamin C 19.7mg 0mg Potato
Vitamin B1 0.081mg 0.075mg Potato
Vitamin B2 0.032mg 0.133mg Flank steak
Vitamin B3 1.061mg 7.363mg Flank steak
Vitamin B5 0.295mg 0.545mg Flank steak
Vitamin B6 0.298mg 0.579mg Flank steak
Folate 15µg 9µg Potato
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 2µg 1.4µg Potato
Tryptophan 0.021mg 0.182mg Flank steak
Threonine 0.067mg 1.105mg Flank steak
Isoleucine 0.066mg 1.259mg Flank steak
Leucine 0.098mg 2.201mg Flank steak
Lysine 0.107mg 2.338mg Flank steak
Methionine 0.032mg 0.72mg Flank steak
Phenylalanine 0.081mg 1.093mg Flank steak
Valine 0.103mg 1.372mg Flank steak
Histidine 0.035mg 0.883mg Flank steak
Cholesterol 0mg 79mg Potato
Saturated Fat 0.025g 3.395g Potato
Monounsaturated Fat 0.002g 3.317g Flank steak
Polyunsaturated fat 0.042g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
48%
Flank steak
Minerals Daily Need Coverage Score
19%
Potato
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 3.37g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 86)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.