Butter cookie vs. Flank steak — In-Depth Nutrition Comparison
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Summary of differences between butter cookie and flank steak
- Butter cookie has more vitamin B1, folate, and vitamin B2; however, flank steak is higher in vitamin B12, vitamin B6, zinc, selenium, vitamin B3, and choline.
- Flank steak covers your daily need for vitamin B12, 53% more than butter cookie.
- Butter cookie has 8 times more folate than flank steak. While butter cookie has 76µg of folate, flank steak has only 9µg.
- Flank steak has less saturated fat.
- The glycemic index of butter cookie is higher.
These are the specific foods used in this comparison Cookies, butter, commercially prepared, enriched 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 CalciumCalcium | +45% |
| Contains more IronIron | +27.6% |
| Contains more CopperCopper | +143.9% |
| Contains more ManganeseManganese | +1788.9% |
| Contains more MagnesiumMagnesium | +91.7% |
| Contains more PotassiumPotassium | +205.4% |
| Contains more ZincZinc | +1189.5% |
| Contains more PhosphorusPhosphorus | +105.9% |
| Contains less SodiumSodium | -80.1% |
| Contains more SeleniumSelenium | +250% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +52.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +393.3% |
| Contains more Vitamin B2Vitamin B2 | +151.9% |
| Contains more Vitamin KVitamin K | +21.4% |
| Contains more FolateFolate | +744.4% |
| Contains more Vitamin B3Vitamin B3 | +130.8% |
| Contains more Vitamin B5Vitamin B5 | +11.7% |
| Contains more Vitamin B6Vitamin B6 | +1508.3% |
| Contains more Vitamin B12Vitamin B12 | +352.8% |
| Contains more CholineCholine | +1521.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.36µg | 1.63µg | 53% |
| Protein | 6.1g | 27.66g | 43% |
| Vitamin B6 | 0.036mg | 0.579mg | 42% |
| Zinc | 0.38mg | 4.9mg | 41% |
| Selenium | 8.4µg | 29.4µg | 38% |
| Saturated fat | 11.051g | 3.395g | 35% |
| Vitamin B3 | 3.19mg | 7.363mg | 26% |
| Vitamin B1 | 0.37mg | 0.075mg | 25% |
| Carbs | 68.9g | 0g | 23% |
| Choline | 6.5mg | 105.4mg | 18% |
| Vitamin A | 165µg | 0µg | 18% |
| Folate | 76µg | 9µg | 17% |
| Fats | 18.8g | 8.23g | 16% |
| Vitamin B2 | 0.335mg | 0.133mg | 16% |
| Phosphorus | 102mg | 210mg | 15% |
| Calories | 467kcal | 192kcal | 14% |
| Cholesterol | 117mg | 79mg | 13% |
| Copper | 0.2mg | 0.082mg | 13% |
| Sodium | 282mg | 56mg | 10% |
| Manganese | 0.17mg | 0.009mg | 7% |
| Potassium | 111mg | 339mg | 7% |
| Monounsaturated fat | 5.522g | 3.317g | 6% |
| Iron | 2.22mg | 1.74mg | 6% |
| Polyunsaturated fat | 0.982g | 0.322g | 4% |
| Magnesium | 12mg | 23mg | 3% |
| Fiber | 0.8g | 0g | 3% |
| Vitamin D | 16IU | 2% | |
| Vitamin D | 0.4µg | 2% | |
| Calcium | 29mg | 20mg | 1% |
| Vitamin E | 0.58mg | 0.38mg | 1% |
| Vitamin B5 | 0.488mg | 0.545mg | 1% |
| Net carbs | 68.1g | 0g | N/A |
| Sugar | 20.24g | 0g | N/A |
| Vitamin K | 1.7µg | 1.4µg | 0% |
| Tryptophan | 0.084mg | 0.182mg | 0% |
| Threonine | 0.215mg | 1.105mg | 0% |
| Isoleucine | 0.277mg | 1.259mg | 0% |
| Leucine | 0.471mg | 2.201mg | 0% |
| Lysine | 0.308mg | 2.338mg | 0% |
| Methionine | 0.131mg | 0.72mg | 0% |
| Phenylalanine | 0.299mg | 1.093mg | 0% |
| Valine | 0.315mg | 1.372mg | 0% |
| Histidine | 0.136mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.011g | 0g | N/A |
| Omega-3 - DHA | 0.007g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.1 g
Fats:
18.8 g
Carbs:
68.9 g
Water:
4.6 g
Other:
1.6 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +128.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-2766.7% |
| Contains more ProteinProtein | +353.4% |
| Contains more WaterWater | +1295% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
11.051 g
Monounsaturated fat:
Mono. Fat
5.522 g
Polyunsaturated fat:
Poly. Fat
0.982 g
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 | +66.5% |
| Contains more Poly. FatPolyunsaturated fat | +205% |
| Contains less Sat. FatSaturated fat | -69.3% |
