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  6. Vegetable oil vs. Flank steak

Vegetable oil vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between vegetable oil and flank steak

  • Vegetable oil has more vitamin E; however, flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, and iron.
  • Vegetable oil covers your daily need for vitamin E, 96% more than flank steak.
  • Vegetable oil has 4 times more saturated fat than flank steak. While vegetable oil has 14.367g of saturated fat, flank steak has only 3.395g.

These are the specific foods used in this comparison Oil, corn, peanut, and olive and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1238.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +24400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 EVitamin E +3789.5%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +52600%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Flank steak DV% diff.
Polyunsaturated fat 33.033g 0.322g 218%
Fats 100g 8.23g 141%
Monounsaturated fat 48.033g 3.317g 112%
Vitamin E 14.78mg 0.38mg 96%
Vitamin B12 0µg 1.63µg 68%
Protein 0g 27.66g 55%
Selenium 0µg 29.4µg 53%
Saturated fat 14.367g 3.395g 50%
Vitamin B3 0mg 7.363mg 46%
Vitamin B6 0mg 0.579mg 45%
Zinc 0.02mg 4.9mg 44%
Calories 884kcal 192kcal 35%
Phosphorus 0mg 210mg 30%
Cholesterol 0mg 79mg 26%
Iron 0.13mg 1.74mg 20%
Choline 0.2mg 105.4mg 19%
Vitamin K 21µg 1.4µg 16%
Vitamin B5 0mg 0.545mg 11%
Potassium 0mg 339mg 10%
Vitamin B2 0mg 0.133mg 10%
Copper 0mg 0.082mg 9%
Vitamin B1 0mg 0.075mg 6%
Magnesium 0mg 23mg 5%
Sodium 0mg 56mg 2%
Folate 0µg 9µg 2%
Calcium 0mg 20mg 2%
Manganese 0mg 0.009mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +1115.1%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 more Mono. FatMonounsaturated fat +1348.1%
Contains more Poly. FatPolyunsaturated fat +10158.7%
Contains less Sat. FatSaturated fat -76.4%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.