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  6. Flank steak vs. Wheat Bread

Flank steak vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between flank steak and wheat Bread

  • Flank steak has more vitamin B12, vitamin B6, and zinc; however, wheat Bread is higher in manganese, vitamin B1, iron, folate, and vitamin B2.
  • Flank steak covers your daily need for vitamin B12, 68% more than wheat Bread.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Bread, wheat, toasted.

Infographic

Flank steak vs Wheat Bread infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +52%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +11.7%
Contains less SodiumSodium -90.7%
Contains more MagnesiumMagnesium +156.5%
Contains more CalciumCalcium +725%
Contains more IronIron +135.1%
Contains more CopperCopper +141.5%
Contains more ManganeseManganese +15200%
Contains more SeleniumSelenium +13.6%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin B6Vitamin B6 +278.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +376.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +485.3%
Contains more Vitamin B2Vitamin B2 +187.2%
Contains more Vitamin KVitamin K +307.1%
Contains more FolateFolate +855.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Wheat Bread DV% diff.
Vitamin B12 1.63µg 0µg 68%
Manganese 0.009mg 1.377mg 59%
Vitamin B6 0.579mg 0.153mg 33%
Zinc 4.9mg 1.47mg 31%
Vitamin B1 0.075mg 0.439mg 30%
Protein 27.66g 12.96g 29%
Iron 1.74mg 4.09mg 29%
Cholesterol 79mg 0mg 26%
Sodium 56mg 601mg 24%
Fiber 0g 4.7g 19%
Vitamin B2 0.133mg 0.382mg 19%
Folate 9µg 86µg 19%
Carbs 0g 55.77g 19%
Choline 105.4mg 22.1mg 15%
Calcium 20mg 165mg 15%
Copper 0.082mg 0.198mg 13%
Saturated fat 3.395g 0.989g 11%
Magnesium 23mg 59mg 9%
Polyunsaturated fat 0.322g 1.72g 9%
Vitamin B3 7.363mg 6.25mg 7%
Selenium 29.4µg 33.4µg 7%
Monounsaturated fat 3.317g 1.019g 6%
Calories 192kcal 313kcal 6%
Fats 8.23g 4.27g 6%
Vitamin K 1.4µg 5.7µg 4%
Phosphorus 210mg 188mg 3%
Potassium 339mg 223mg 3%
Vitamin B5 0.545mg 0.456mg 2%
Vitamin E 0.38mg 0.24mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0.182mg 0.092mg 0%
Threonine 1.105mg 0.299mg 0%
Isoleucine 1.259mg 0.258mg 0%
Leucine 2.201mg 0.461mg 0%
Lysine 2.338mg 0.215mg 0%
Methionine 0.72mg 0.105mg 0%
Phenylalanine 1.093mg 0.315mg 0%
Valine 1.372mg 0.31mg 0%
Histidine 0.883mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +113.4%
Contains more FatsFats +92.7%
Contains more WaterWater +164.8%
Contains more CarbsCarbs +∞%
~equal in Other ~2.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +225.5%
Contains less Sat. FatSaturated fat -70.9%
Contains more Poly. FatPolyunsaturated fat +434.2%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.