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  6. Potato salad vs. Flank steak

Potato salad vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between potato salad and flank steak

  • Potato salad has more vitamin C; however, flank steak has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and iron.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak is lower in sodium.
  • Potato salad has a higher glycemic index than flank steak.

The food varieties used in the comparison are Potato salad, home-prepared and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 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 CopperCopper +43.9%
Contains more ManganeseManganese +1022.2%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +33.5%
Contains more IronIron +167.7%
Contains more ZincZinc +1480.6%
Contains more PhosphorusPhosphorus +303.8%
Contains less SodiumSodium -89.4%
Contains more SeleniumSelenium +617.1%
~equal in Calcium ~20mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +727.3%
Contains more Vitamin B6Vitamin B6 +310.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Potato salad Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 2.68g 27.66g 50%
Selenium 4.1µg 29.4µg 46%
Zinc 0.31mg 4.9mg 42%
Vitamin B3 0.89mg 7.363mg 40%
Vitamin B6 0.141mg 0.579mg 34%
Polyunsaturated fat 3.737g 0.322g 23%
Phosphorus 52mg 210mg 23%
Sodium 529mg 56mg 21%
Choline 105.4mg 19%
Iron 0.65mg 1.74mg 14%
Vitamin C 10mg 0mg 11%
Saturated fat 1.429g 3.395g 9%
Vitamin B2 0.06mg 0.133mg 6%
Fiber 1.3g 0g 5%
Carbs 11.17g 0g 4%
Cholesterol 68mg 79mg 4%
Copper 0.118mg 0.082mg 4%
Manganese 0.101mg 0.009mg 4%
Vitamin A 32µg 0µg 4%
Potassium 254mg 339mg 3%
Vitamin E 0.38mg 3%
Magnesium 15mg 23mg 2%
Monounsaturated fat 2.48g 3.317g 2%
Calories 143kcal 192kcal 2%
Vitamin K 1.4µg 1%
Folate 7µg 9µg 1%
Fats 8.2g 8.23g 0%
Net carbs 9.87g 0g N/A
Calcium 19mg 20mg 0%
Vitamin B1 0.077mg 0.075mg 0%
Vitamin B5 0.534mg 0.545mg 0%
Tryptophan 0.042mg 0.182mg 0%
Threonine 0.116mg 1.105mg 0%
Isoleucine 0.141mg 1.259mg 0%
Leucine 0.202mg 2.201mg 0%
Lysine 0.171mg 2.338mg 0%
Methionine 0.066mg 0.72mg 0%
Phenylalanine 0.135mg 1.093mg 0%
Valine 0.172mg 1.372mg 0%
Histidine 0.062mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +18.4%
Contains more OtherOther +-3350%
Contains more ProteinProtein +932.1%
~equal in Fats ~8.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -57.9%
Contains more Poly. FatPolyunsaturated fat +1060.6%
Contains more Mono. FatMonounsaturated fat +33.8%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.