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  6. Summer squash vs. Flank steak

Summer squash vs. Flank steak — In-Depth Nutrition Comparison

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How are summer squash and flank steak different?

  • Summer squash is higher in vitamin C; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, choline, and iron.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than summer squash (13).

Squash, summer, all varieties, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 less SodiumSodium -96.4%
Contains more ManganeseManganese +1844.4%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +397.1%
Contains more CopperCopper +60.8%
Contains more ZincZinc +1589.7%
Contains more PhosphorusPhosphorus +452.6%
Contains more SeleniumSelenium +14600%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 KVitamin K +114.3%
Contains more FolateFolate +222.2%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B3Vitamin B3 +1411.9%
Contains more Vitamin B5Vitamin B5 +251.6%
Contains more Vitamin B6Vitamin B6 +165.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1473.1%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg

All nutrients comparison - raw data values

Nutrient Summer squash Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.2µg 29.4µg 53%
Protein 1.21g 27.66g 53%
Vitamin B3 0.487mg 7.363mg 43%
Zinc 0.29mg 4.9mg 42%
Vitamin B6 0.218mg 0.579mg 28%
Cholesterol 0mg 79mg 26%
Phosphorus 38mg 210mg 25%
Vitamin C 17mg 0mg 19%
Choline 6.7mg 105.4mg 18%
Iron 0.35mg 1.74mg 17%
Saturated fat 0.044g 3.395g 15%
Fats 0.18g 8.23g 12%
Calories 16kcal 192kcal 9%
Monounsaturated fat 0.016g 3.317g 8%
Vitamin B5 0.155mg 0.545mg 8%
Manganese 0.175mg 0.009mg 7%
Folate 29µg 9µg 5%
Fiber 1.1g 0g 4%
Copper 0.051mg 0.082mg 3%
Polyunsaturated fat 0.089g 0.322g 2%
Vitamin B1 0.048mg 0.075mg 2%
Potassium 262mg 339mg 2%
Vitamin E 0.12mg 0.38mg 2%
Sodium 2mg 56mg 2%
Vitamin B2 0.142mg 0.133mg 1%
Carbs 3.35g 0g 1%
Magnesium 17mg 23mg 1%
Fructose 0.95g 1%
Calcium 15mg 20mg 1%
Vitamin K 3µg 1.4µg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.25g 0g N/A
Sugar 2.2g 0g N/A
Tryptophan 0.011mg 0.182mg 0%
Threonine 0.028mg 1.105mg 0%
Isoleucine 0.042mg 1.259mg 0%
Leucine 0.069mg 2.201mg 0%
Lysine 0.065mg 2.338mg 0%
Methionine 0.017mg 0.72mg 0%
Phenylalanine 0.041mg 1.093mg 0%
Valine 0.053mg 1.372mg 0%
Histidine 0.025mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +47.5%
Contains more OtherOther +-1133.3%
Contains more ProteinProtein +2186%
Contains more FatsFats +4472.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 -98.7%
Contains more Mono. FatMonounsaturated fat +20631.3%
Contains more Poly. FatPolyunsaturated fat +261.8%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.