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Crouton vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between crouton and flank steak

  • Crouton has more vitamin B1, folate, iron, manganese, and fiber; however, flank steak is richer in vitamin B12, vitamin B6, and zinc.
  • Flank steak covers your daily vitamin B12 needs 68% more than crouton.
  • Flank steak contains less sodium.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Croutons, plain and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +34.8%
Contains more CalciumCalcium +280%
Contains more IronIron +134.5%
Contains more CopperCopper +98.8%
Contains more ManganeseManganese +5455.6%
Contains more SeleniumSelenium +27.6%
Contains more PotassiumPotassium +173.4%
Contains more ZincZinc +450.6%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -92%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 B1Vitamin B1 +730.7%
Contains more Vitamin B2Vitamin B2 +104.5%
Contains more FolateFolate +1366.7%
Contains more Vitamin B3Vitamin B3 +35.4%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +2126.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +-4266.7%
Contains more ProteinProtein +132.4%
Contains more FatsFats +24.7%
Contains more WaterWater +1066.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 -55.5%
Contains more Poly. FatPolyunsaturated fat +295.3%
~equal in Monounsaturated fat ~3.317g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Vitamin B1 0.623mg 0.075mg 46%
Vitamin B6 0.026mg 0.579mg 43%
Zinc 0.89mg 4.9mg 36%
Protein 11.9g 27.66g 32%
Folate 132µg 9µg 31%
Iron 4.08mg 1.74mg 29%
Sodium 698mg 56mg 28%
Cholesterol 0mg 79mg 26%
Carbs 73.5g 0g 25%
Manganese 0.5mg 0.009mg 21%
Fiber 5.1g 0g 20%
Choline 105.4mg 19%
Selenium 37.5µg 29.4µg 15%
Phosphorus 115mg 210mg 14%
Vitamin B3 5.439mg 7.363mg 12%
Calories 407kcal 192kcal 11%
Vitamin B2 0.272mg 0.133mg 11%
Saturated fat 1.51g 3.395g 9%
Copper 0.163mg 0.082mg 9%
Potassium 124mg 339mg 6%
Calcium 76mg 20mg 6%
Polyunsaturated fat 1.273g 0.322g 6%
Vitamin E 0.38mg 3%
Fats 6.6g 8.23g 3%
Vitamin B5 0.429mg 0.545mg 2%
Magnesium 31mg 23mg 2%
Monounsaturated fat 3.059g 3.317g 1%
Vitamin K 1.4µg 1%
Net carbs 68.4g 0g N/A
Tryptophan 0.14mg 0.182mg 0%
Threonine 0.337mg 1.105mg 0%
Isoleucine 0.456mg 1.259mg 0%
Leucine 0.832mg 2.201mg 0%
Lysine 0.278mg 2.338mg 0%
Methionine 0.211mg 0.72mg 0%
Phenylalanine 0.586mg 1.093mg 0%
Valine 0.514mg 1.372mg 0%
Histidine 0.255mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton 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
35%
Crouton
49%
Flank steak
Minerals Daily Need Coverage Score
70%
Crouton
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 642mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 72)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.5)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 1.885g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.