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Candy bar vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between candy bar and flank steak

  • Candy bar is higher in vitamin B6, copper, manganese, vitamin E, magnesium, folate, and fiber, yet flank steak is higher in vitamin B12 and selenium.
  • Candy bar covers your daily vitamin B6 needs 11725% more than flank steak.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Candies, peanut bar and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
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 +378.3%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +20.1%
Contains more CopperCopper +843.9%
Contains more PhosphorusPhosphorus +46.7%
Contains more ManganeseManganese +13711.1%
Contains more IronIron +79.4%
Contains more ZincZinc +24.4%
Contains less SodiumSodium -64.1%
Contains more SeleniumSelenium +525.5%

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
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 EVitamin E +978.9%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B5Vitamin B5 +52.3%
Contains more Vitamin B6Vitamin B6 +26324.9%
Contains more FolateFolate +733.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +258.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg
~equal in Vitamin B3 ~7.363mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 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 +309.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-3100%
Contains more ProteinProtein +78.5%
Contains more WaterWater +3910.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 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 +404.1%
Contains more Poly. FatPolyunsaturated fat +3207.5%
Contains less Sat. FatSaturated fat -27.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Candy bar Flank steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Candy bar Flank steak DV% diff.
Vitamin B6 153mg 0.579mg 11725%
Copper 0.774mg 0.082mg 77%
Polyunsaturated fat 10.65g 0.322g 69%
Vitamin B12 0µg 1.63µg 68%
Manganese 1.243mg 0.009mg 54%
Selenium 4.7µg 29.4µg 45%
Fats 33.7g 8.23g 39%
Monounsaturated fat 16.721g 3.317g 34%
Cholesterol 0mg 79mg 26%
Vitamin E 4.1mg 0.38mg 25%
Protein 15.5g 27.66g 24%
Magnesium 110mg 23mg 21%
Calories 522kcal 192kcal 17%
Folate 75µg 9µg 17%
Carbs 47.4g 0g 16%
Fiber 4.1g 0g 16%
Phosphorus 308mg 210mg 14%
Choline 29.4mg 105.4mg 14%
Iron 0.97mg 1.74mg 10%
Zinc 3.94mg 4.9mg 9%
Vitamin B5 0.83mg 0.545mg 6%
Calcium 78mg 20mg 6%
Saturated fat 4.678g 3.395g 6%
Sodium 156mg 56mg 4%
Vitamin B3 7.922mg 7.363mg 3%
Vitamin B1 0.1mg 0.075mg 2%
Potassium 407mg 339mg 2%
Vitamin B2 0.14mg 0.133mg 1%
Vitamin K 0µg 1.4µg 1%
Net carbs 43.3g 0g N/A
Sugar 42.22g 0g N/A
Tryptophan 0.149mg 0.182mg 0%
Threonine 0.52mg 1.105mg 0%
Isoleucine 0.534mg 1.259mg 0%
Leucine 0.986mg 2.201mg 0%
Lysine 0.545mg 2.338mg 0%
Methionine 0.185mg 0.72mg 0%
Phenylalanine 0.787mg 1.093mg 0%
Valine 0.638mg 1.372mg 0%
Histidine 0.385mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Candy bar 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
2748%
Candy bar
49%
Flank steak
Minerals Daily Need Coverage Score
88%
Candy bar
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 42.22g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 100mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 1.283g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 51)
Which food is lower in Cholesterol?
Candy bar
Candy bar is lower in Cholesterol (difference - 79mg)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is richer in vitamins?
Candy bar
Candy bar is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.