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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.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +-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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -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.
Wheat Bread Flank steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Flank steak 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?

ok
ok
is better in case of low diet
Wheat Bread Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
49%
Flank steak
Minerals Daily Need Coverage Score
89%
Wheat Bread
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 2.406g)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 545mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 60)
Which food is cheaper?
Flank steak
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.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.