Filo vs. Flank steak — In-Depth Nutrition Comparison
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What are the main differences between filo and flank steak?
- Filo is richer in vitamin B1, manganese, and folate, while flank steak is higher in vitamin B12, vitamin B6, zinc, vitamin B3, and phosphorus.
- Flank steak's daily need coverage for vitamin B12 is 68% higher.
- Flank steak has 53 times less manganese than filo. Filo has 0.476mg of manganese, while flank steak has 0.009mg.
- Flank steak is lower in sodium.
- Filo has a higher glycemic index (38) than flank steak (0).
We used Phyllo dough and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.
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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 IronIron | +84.5% |
| Contains more CopperCopper | +23.2% |
| Contains more ManganeseManganese | +5188.9% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more CalciumCalcium | +81.8% |
| Contains more PotassiumPotassium | +358.1% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains less SodiumSodium | -88.4% |
| Contains more SeleniumSelenium | +26.2% |
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 B1Vitamin B1 | +621.3% |
| Contains more Vitamin B2Vitamin B2 | +156.4% |
| Contains more Vitamin KVitamin K | +78.6% |
| Contains more FolateFolate | +877.8% |
| Contains more Vitamin EVitamin E | +375% |
| Contains more Vitamin B3Vitamin B3 | +80.8% |
| Contains more Vitamin B5Vitamin B5 | +80.5% |
| Contains more Vitamin B6Vitamin B6 | +1830% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1427.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-2933.3% |
| Contains more ProteinProtein | +289.6% |
| Contains more FatsFats | +37.2% |
| Contains more WaterWater | +96.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
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 | -56.7% |
| Contains more Poly. FatPolyunsaturated fat | +186.6% |
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Vitamin B6 | 0.03mg | 0.579mg | 42% |
| Protein | 7.1g | 27.66g | 41% |
| Zinc | 0.49mg | 4.9mg | 40% |
| Vitamin B1 | 0.541mg | 0.075mg | 39% |
| Cholesterol | 0mg | 79mg | 26% |
| Vitamin B3 | 4.073mg | 7.363mg | 21% |
| Folate | 88µg | 9µg | 20% |
| Manganese | 0.476mg | 0.009mg | 20% |
| Phosphorus | 75mg | 210mg | 19% |
| Sodium | 483mg | 56mg | 19% |
| Carbs | 52.6g | 0g | 18% |
| Iron | 3.21mg | 1.74mg | 18% |
| Choline | 6.9mg | 105.4mg | 18% |
| Vitamin B2 | 0.341mg | 0.133mg | 16% |
| Selenium | 23.3µg | 29.4µg | 11% |
| Saturated fat | 1.47g | 3.395g | 9% |
| Potassium | 74mg | 339mg | 8% |
| Fiber | 1.9g | 0g | 8% |
| Vitamin B5 | 0.302mg | 0.545mg | 5% |
| Calories | 299kcal | 192kcal | 5% |
| Polyunsaturated fat | 0.923g | 0.322g | 4% |
| Fats | 6g | 8.23g | 3% |
| Magnesium | 15mg | 23mg | 2% |
| Copper | 0.101mg | 0.082mg | 2% |
| Vitamin E | 0.08mg | 0.38mg | 2% |
| Vitamin K | 2.5µg | 1.4µg | 1% |
| Calcium | 11mg | 20mg | 1% |
| Net carbs | 50.7g | 0g | N/A |
| Sugar | 0.18g | 0g | N/A |
| Monounsaturated fat | 3.149g | 3.317g | 0% |
| Tryptophan | 0.088mg | 0.182mg | 0% |
| Threonine | 0.194mg | 1.105mg | 0% |
| Isoleucine | 0.246mg | 1.259mg | 0% |
| Leucine | 0.49mg | 2.201mg | 0% |
| Lysine | 0.158mg | 2.338mg | 0% |
| Methionine | 0.126mg | 0.72mg | 0% |
| Phenylalanine | 0.359mg | 1.093mg | 0% |
| Valine | 0.286mg | 1.372mg | 0% |
| Histidine | 0.159mg | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
49%
Minerals Daily Need Coverage Score
47%
54%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 427mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 1.925g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.