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  6. Sunflower seed vs. Flank steak

Sunflower seed vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Flank steak

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Vitamin B6, Folate, and Iron, yet Flank steak is richer in Vitamin B12.
  • Daily need coverage for Vitamin E from Sunflower seed is 232% higher.
  • Sunflower seed contains 217 times more Manganese than Flank steak. Sunflower seed contains 1.95mg of Manganese, while Flank steak contains 0.009mg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
10
:
0
Flank steak
Flank steak
Contains more Calcium +290%
Contains more Iron +201.7%
Contains more Magnesium +1313%
Contains more Phosphorus +214.3%
Contains more Potassium +90.3%
Contains less Sodium -83.9%
Contains more Copper +2095.1%
Contains more Manganese +21566.7%
Contains more Selenium +80.3%
Equal in Zinc - 4.9
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +290%
Contains more Iron +201.7%
Contains more Magnesium +1313%
Contains more Phosphorus +214.3%
Contains more Potassium +90.3%
Contains less Sodium -83.9%
Contains more Copper +2095.1%
Contains more Manganese +21566.7%
Contains more Selenium +80.3%
Equal in Zinc - 4.9

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.
Sunflower seed
Sunflower seed
10
:
2
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +9155.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1873.3%
Contains more Vitamin B2 +166.9%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +107.3%
Contains more Vitamin B6 +132.3%
Contains more Folate +2422.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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 E +9155.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1873.3%
Contains more Vitamin B2 +166.9%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B5 +107.3%
Contains more Vitamin B6 +132.3%
Contains more Folate +2422.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Flank steak
Flank steak
Contains more Fats +525.3%
Contains more Carbs +∞%
Contains more Protein +33.1%
Contains more Water +1256.7%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 Fats +525.3%
Contains more Carbs +∞%
Contains more Protein +33.1%
Contains more Water +1256.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +458.6%
Contains more Polyunsaturated fat +7085.4%
Contains less Saturated Fat -23.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +458.6%
Contains more Polyunsaturated fat +7085.4%
Contains less Saturated Fat -23.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Flank steak Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 27.66g Flank steak
Fats 51.46g 8.23g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 192kcal Sunflower seed
Sugar 2.62g 0g Flank steak
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 20mg Sunflower seed
Iron 5.25mg 1.74mg Sunflower seed
Magnesium 325mg 23mg Sunflower seed
Phosphorus 660mg 210mg Sunflower seed
Potassium 645mg 339mg Sunflower seed
Sodium 9mg 56mg Sunflower seed
Zinc 5mg 4.9mg Sunflower seed
Copper 1.8mg 0.082mg Sunflower seed
Manganese 1.95mg 0.009mg Sunflower seed
Selenium 53µg 29.4µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.38mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.075mg Sunflower seed
Vitamin B2 0.355mg 0.133mg Sunflower seed
Vitamin B3 8.335mg 7.363mg Sunflower seed
Vitamin B5 1.13mg 0.545mg Sunflower seed
Vitamin B6 1.345mg 0.579mg Sunflower seed
Folate 227µg 9µg Sunflower seed
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.348mg 0.182mg Sunflower seed
Threonine 0.928mg 1.105mg Flank steak
Isoleucine 1.139mg 1.259mg Flank steak
Leucine 1.659mg 2.201mg Flank steak
Lysine 0.937mg 2.338mg Flank steak
Methionine 0.494mg 0.72mg Flank steak
Phenylalanine 1.169mg 1.093mg Sunflower seed
Valine 1.315mg 1.372mg Flank steak
Histidine 0.632mg 0.883mg Flank steak
Cholesterol 0mg 79mg Sunflower seed
Saturated Fat 4.455g 3.395g Flank steak
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 3.317g Sunflower seed
Polyunsaturated fat 23.137g 0.322g Sunflower seed

Which food is preferable for your diet?

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

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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
156%
Sunflower seed
48%
Flank steak
Minerals Daily Need Coverage Score
207%
Sunflower seed
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 79mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 1.06g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 20)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.6)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.