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  6. Butter vs. Flank steak

Butter vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between butter and flank steak

  • Butter has more vitamin A; however, flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, and iron.
  • Butter covers your daily need for saturated fat, 235% more than flank steak.
  • Flank steak has less saturated fat.

These are the specific foods used in this comparison Butter, without salt and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Butter 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.
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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 +20%
Contains less SodiumSodium -80.4%
Contains more MagnesiumMagnesium +1050%
Contains more PotassiumPotassium +1312.5%
Contains more IronIron +8600%
Contains more CopperCopper +412.5%
Contains more ZincZinc +5344.4%
Contains more PhosphorusPhosphorus +775%
Contains more ManganeseManganese +125%
Contains more SeleniumSelenium +2840%

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.
Butter
Butter
3
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +510.5%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +291.2%
Contains more Vitamin B3Vitamin B3 +17431%
Contains more Vitamin B5Vitamin B5 +395.5%
Contains more Vitamin B6Vitamin B6 +19200%
Contains more Vitamin B12Vitamin B12 +858.8%
Contains more FolateFolate +200%
Contains more CholineCholine +460.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Butter Flank steak DV% diff.
Saturated fat 50.489g 3.395g 214%
Fats 81.11g 8.23g 112%
Vitamin A 684µg 0µg 76%
Vitamin B12 0.17µg 1.63µg 61%
Protein 0.85g 27.66g 54%
Selenium 1µg 29.4µg 52%
Monounsaturated fat 23.43g 3.317g 50%
Vitamin B3 0.042mg 7.363mg 46%
Cholesterol 215mg 79mg 45%
Zinc 0.09mg 4.9mg 44%
Vitamin B6 0.003mg 0.579mg 44%
Phosphorus 24mg 210mg 27%
Calories 717kcal 192kcal 26%
Iron 0.02mg 1.74mg 22%
Polyunsaturated fat 3.01g 0.322g 18%
Choline 18.8mg 105.4mg 16%
Vitamin E 2.32mg 0.38mg 13%
Vitamin B5 0.11mg 0.545mg 9%
Potassium 24mg 339mg 9%
Vitamin B2 0.034mg 0.133mg 8%
Copper 0.016mg 0.082mg 7%
Vitamin B1 0.005mg 0.075mg 6%
Magnesium 2mg 23mg 5%
Vitamin K 7µg 1.4µg 5%
Folate 3µg 9µg 2%
Sodium 11mg 56mg 2%
Carbs 0.06g 0g 0%
Net carbs 0.06g 0g N/A
Calcium 24mg 20mg 0%
Sugar 0.06g 0g N/A
Manganese 0.004mg 0.009mg 0%
Tryptophan 0.012mg 0.182mg 0%
Threonine 0.038mg 1.105mg 0%
Isoleucine 0.051mg 1.259mg 0%
Leucine 0.083mg 2.201mg 0%
Lysine 0.067mg 2.338mg 0%
Methionine 0.021mg 0.72mg 0%
Phenylalanine 0.041mg 1.093mg 0%
Valine 0.057mg 1.372mg 0%
Histidine 0.023mg 0.883mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
3
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 +885.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-166.7%
Contains more ProteinProtein +3154.1%
Contains more WaterWater +257.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 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 +606.4%
Contains more Poly. FatPolyunsaturated fat +834.8%
Contains less Sat. FatSaturated fat -93.3%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.