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  6. Tamale vs. Flank steak

Tamale vs. Flank steak — In-Depth Nutrition Comparison

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A recap on the differences between tamale and flank steak

  • Tamale is higher in fiber and manganese, yet flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and phosphorus.
  • Flank steak covers your daily vitamin B12 needs 45% more than tamale.
  • The amount of sodium in flank steak is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Tamales (Navajo) and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Tamale 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.
Tamale
Tamale
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
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 CalciumCalcium +45%
Contains more ManganeseManganese +1833.3%
Contains more PotassiumPotassium +158.8%
Contains more IronIron +42.6%
Contains more CopperCopper +30.2%
Contains more ZincZinc +231.1%
Contains more PhosphorusPhosphorus +112.1%
Contains less SodiumSodium -86.9%
Contains more SeleniumSelenium +390%
~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.
Tamale
Tamale
2
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 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 FolateFolate +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B3Vitamin B3 +363.1%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more Vitamin B6Vitamin B6 +304.9%
Contains more Vitamin B12Vitamin B12 +201.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tamale Flank steak DV% diff.
Vitamin B12 0.54µg 1.63µg 45%
Selenium 6µg 29.4µg 43%
Protein 6.28g 27.66g 43%
Vitamin B3 1.59mg 7.363mg 36%
Vitamin B6 0.143mg 0.579mg 34%
Zinc 1.48mg 4.9mg 31%
Cholesterol 17mg 79mg 21%
Choline 105.4mg 19%
Phosphorus 99mg 210mg 16%
Sodium 427mg 56mg 16%
Fiber 3.1g 0g 12%
Manganese 0.174mg 0.009mg 7%
Vitamin B5 0.205mg 0.545mg 7%
Iron 1.22mg 1.74mg 7%
Carbs 18.12g 0g 6%
Potassium 131mg 339mg 6%
Saturated fat 2.396g 3.395g 5%
Starch 12.27g 5%
Vitamin B2 0.08mg 0.133mg 4%
Vitamin E 0mg 0.38mg 3%
Fats 6.12g 8.23g 3%
Folate 15µg 9µg 2%
Polyunsaturated fat 0.688g 0.322g 2%
Calories 153kcal 192kcal 2%
Vitamin B1 0.05mg 0.075mg 2%
Copper 0.063mg 0.082mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin K 1.4µg 1%
Calcium 29mg 20mg 1%
Monounsaturated fat 2.739g 3.317g 1%
Net carbs 15.02g 0g N/A
Magnesium 22mg 23mg 0%
Sugar 0.99g 0g N/A
Tryptophan 0.052mg 0.182mg 0%
Threonine 0.239mg 1.105mg 0%
Isoleucine 0.271mg 1.259mg 0%
Leucine 0.568mg 2.201mg 0%
Lysine 0.427mg 2.338mg 0%
Methionine 0.15mg 0.72mg 0%
Phenylalanine 0.275mg 1.093mg 0%
Valine 0.318mg 1.372mg 0%
Histidine 0.196mg 0.883mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 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 OtherOther +-2400%
Contains more ProteinProtein +340.4%
Contains more FatsFats +34.5%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 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 -29.4%
Contains more Poly. FatPolyunsaturated fat +113.7%
Contains more Mono. FatMonounsaturated fat +21.1%

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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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.