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  6. Potato vs. Flank steak

Potato vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between potatoes and flank steak

  • Potatoes have 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 potatoes.
  • Potatoes contain less saturated fat.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of flank steak is 0.

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
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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.
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 PotassiumPotassium +25.4%
Contains more CopperCopper +34.1%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +2122.2%
Contains more CalciumCalcium +66.7%
Contains more IronIron +114.8%
Contains more ZincZinc +1533.3%
Contains more PhosphorusPhosphorus +268.4%
Contains more SeleniumSelenium +7250%
~equal in Magnesium ~23mg

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
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 CVitamin C +∞%
Contains more Vitamin KVitamin K +42.9%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B2Vitamin B2 +315.6%
Contains more Vitamin B3Vitamin B3 +594%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B6Vitamin B6 +94.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +771.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Potato Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.4µg 29.4µg 53%
Protein 2.05g 27.66g 51%
Zinc 0.3mg 4.9mg 42%
Vitamin B3 1.061mg 7.363mg 39%
Cholesterol 0mg 79mg 26%
Phosphorus 57mg 210mg 22%
Vitamin B6 0.298mg 0.579mg 22%
Vitamin C 19.7mg 0mg 22%
Choline 12.1mg 105.4mg 17%
Saturated fat 0.025g 3.395g 15%
Fats 0.09g 8.23g 13%
Iron 0.81mg 1.74mg 12%
Monounsaturated fat 0.002g 3.317g 8%
Manganese 0.2mg 0.009mg 8%
Vitamin B2 0.032mg 0.133mg 8%
Fiber 2.1g 0g 8%
Calories 77kcal 192kcal 6%
Starch 15.29g 6%
Carbs 17.49g 0g 6%
Vitamin B5 0.295mg 0.545mg 5%
Potassium 425mg 339mg 3%
Copper 0.11mg 0.082mg 3%
Vitamin E 0.01mg 0.38mg 2%
Sodium 6mg 56mg 2%
Folate 15µg 9µg 2%
Polyunsaturated fat 0.042g 0.322g 2%
Vitamin B1 0.081mg 0.075mg 1%
Vitamin K 2µg 1.4µg 1%
Calcium 12mg 20mg 1%
Net carbs 15.39g 0g N/A
Magnesium 23mg 23mg 0%
Sugar 0.82g 0g N/A
Tryptophan 0.021mg 0.182mg 0%
Threonine 0.067mg 1.105mg 0%
Isoleucine 0.066mg 1.259mg 0%
Leucine 0.098mg 2.201mg 0%
Lysine 0.107mg 2.338mg 0%
Methionine 0.032mg 0.72mg 0%
Phenylalanine 0.081mg 1.093mg 0%
Valine 0.103mg 1.372mg 0%
Histidine 0.035mg 0.883mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.5%
Contains more OtherOther +-1966.7%
Contains more ProteinProtein +1249.3%
Contains more FatsFats +9044.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +165750%
Contains more Poly. FatPolyunsaturated fat +666.7%

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.