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  6. Vegetable vs. Flank steak

Vegetable vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between vegetable and flank steak

  • Vegetable has more vitamin A, vitamin K, and fiber; however, flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus.
  • Vegetable's daily need coverage for vitamin A is 86% more.
  • Vegetable has a higher glycemic index than flank steak.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +25%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +4111.1%
Contains more PotassiumPotassium +100.6%
Contains more IronIron +112.2%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +311.8%
Contains more SeleniumSelenium +9700%
~equal in Magnesium ~23mg
~equal in Copper ~0.082mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +1578.6%
Contains more FolateFolate +111.1%
Contains more Vitamin B2Vitamin B2 +10.8%
Contains more Vitamin B3Vitamin B3 +765.2%
Contains more Vitamin B5Vitamin B5 +260.9%
Contains more Vitamin B6Vitamin B6 +682.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +337.3%
~equal in Vitamin E ~0.38mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Vegetable Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.3µg 29.4µg 53%
Protein 2.86g 27.66g 50%
Vitamin B3 0.851mg 7.363mg 41%
Zinc 0.49mg 4.9mg 40%
Vitamin B6 0.074mg 0.579mg 39%
Cholesterol 0mg 79mg 26%
Vitamin A 214µg 0µg 24%
Phosphorus 51mg 210mg 23%
Vitamin K 23.5µg 1.4µg 18%
Fiber 4.4g 0g 18%
Manganese 0.379mg 0.009mg 16%
Saturated fat 0.031g 3.395g 15%
Choline 24.1mg 105.4mg 15%
Fats 0.15g 8.23g 12%
Iron 0.82mg 1.74mg 12%
Monounsaturated fat 0.01g 3.317g 8%
Vitamin B5 0.151mg 0.545mg 8%
Calories 65kcal 192kcal 6%
Potassium 169mg 339mg 5%
Carbs 13.09g 0g 4%
Vitamin C 3.2mg 0mg 4%
Folate 19µg 9µg 3%
Polyunsaturated fat 0.072g 0.322g 2%
Vitamin B2 0.12mg 0.133mg 1%
Calcium 25mg 20mg 1%
Sodium 35mg 56mg 1%
Net carbs 8.69g 0g N/A
Magnesium 22mg 23mg 0%
Sugar 3.12g 0g N/A
Copper 0.083mg 0.082mg 0%
Vitamin E 0.38mg 0.38mg 0%
Vitamin B1 0.071mg 0.075mg 0%
Tryptophan 0.029mg 0.182mg 0%
Threonine 0.115mg 1.105mg 0%
Isoleucine 0.139mg 1.259mg 0%
Leucine 0.19mg 2.201mg 0%
Lysine 0.17mg 2.338mg 0%
Methionine 0.034mg 0.72mg 0%
Phenylalanine 0.12mg 1.093mg 0%
Valine 0.149mg 1.372mg 0%
Histidine 0.073mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +29.7%
Contains more OtherOther +-1216.7%
Contains more ProteinProtein +867.1%
Contains more FatsFats +5386.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -99.1%
Contains more Mono. FatMonounsaturated fat +33070%
Contains more Poly. FatPolyunsaturated fat +347.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.