Wheat Bread vs. Flank steak — In-Depth Nutrition Comparison
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Summary of differences between wheat Bread and flank steak
- Wheat Bread has more manganese, vitamin B1, iron, folate, and vitamin B2; however, flank steak is higher in vitamin B12, vitamin B6, and zinc.
- Flank steak covers your daily need for vitamin B12, 68% more than wheat Bread.
- Wheat Bread has 153 times more manganese than flank steak. While wheat Bread has 1.377mg of manganese, flank steak has only 0.009mg.
- Flank steak has less sodium.
- The glycemic index of wheat Bread is higher.
These are the specific foods used in this comparison Bread, wheat, toasted and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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.
| Contains more MagnesiumMagnesium | +156.5% |
| Contains more CalciumCalcium | +725% |
| Contains more IronIron | +135.1% |
| Contains more CopperCopper | +141.5% |
| Contains more ManganeseManganese | +15200% |
| Contains more SeleniumSelenium | +13.6% |
| Contains more PotassiumPotassium | +52% |
| Contains more ZincZinc | +233.3% |
| Contains more PhosphorusPhosphorus | +11.7% |
| Contains less SodiumSodium | -90.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +485.3% |
| Contains more Vitamin B2Vitamin B2 | +187.2% |
| Contains more Vitamin KVitamin K | +307.1% |
| Contains more FolateFolate | +855.6% |
| Contains more Vitamin EVitamin E | +58.3% |
| Contains more Vitamin B3Vitamin B3 | +17.8% |
| Contains more Vitamin B5Vitamin B5 | +19.5% |
| Contains more Vitamin B6Vitamin B6 | +278.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +376.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-4716.7% |
| Contains more ProteinProtein | +113.4% |
| Contains more FatsFats | +92.7% |
| Contains more WaterWater | +164.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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 | -70.9% |
| Contains more Poly. FatPolyunsaturated fat | +434.2% |
| Contains more Mono. FatMonounsaturated fat | +225.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Manganese | 1.377mg | 0.009mg | 59% |
| Vitamin B6 | 0.153mg | 0.579mg | 33% |
| Zinc | 1.47mg | 4.9mg | 31% |
| Vitamin B1 | 0.439mg | 0.075mg | 30% |
| Protein | 12.96g | 27.66g | 29% |
| Iron | 4.09mg | 1.74mg | 29% |
| Cholesterol | 0mg | 79mg | 26% |
| Sodium | 601mg | 56mg | 24% |
| Fiber | 4.7g | 0g | 19% |
| Vitamin B2 | 0.382mg | 0.133mg | 19% |
| Folate | 86µg | 9µg | 19% |
| Carbs | 55.77g | 0g | 19% |
| Choline | 22.1mg | 105.4mg | 15% |
| Calcium | 165mg | 20mg | 15% |
| Copper | 0.198mg | 0.082mg | 13% |
| Saturated fat | 0.989g | 3.395g | 11% |
| Magnesium | 59mg | 23mg | 9% |
| Polyunsaturated fat | 1.72g | 0.322g | 9% |
| Vitamin B3 | 6.25mg | 7.363mg | 7% |
| Selenium | 33.4µg | 29.4µg | 7% |
| Monounsaturated fat | 1.019g | 3.317g | 6% |
| Calories | 313kcal | 192kcal | 6% |
| Fats | 4.27g | 8.23g | 6% |
| Vitamin K | 5.7µg | 1.4µg | 4% |
| Phosphorus | 188mg | 210mg | 3% |
| Potassium | 223mg | 339mg | 3% |
| Vitamin B5 | 0.456mg | 0.545mg | 2% |
| Vitamin E | 0.24mg | 0.38mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 51.07g | 0g | N/A |
| Sugar | 6.42g | 0g | N/A |
| Tryptophan | 0.092mg | 0.182mg | 0% |
| Threonine | 0.299mg | 1.105mg | 0% |
| Isoleucine | 0.258mg | 1.259mg | 0% |
| Leucine | 0.461mg | 2.201mg | 0% |
| Lysine | 0.215mg | 2.338mg | 0% |
| Methionine | 0.105mg | 0.72mg | 0% |
| Phenylalanine | 0.315mg | 1.093mg | 0% |
| Valine | 0.31mg | 1.372mg | 0% |
| Histidine | 0.15mg | 0.883mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
36%
49%
Minerals Daily Need Coverage Score
89%
54%
Comparison summary
Which food is lower in Cholesterol?
Wheat Bread is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 2.406g)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 545mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 60)
Which food is cheaper?
Flank steak is cheaper (difference - $0.3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.