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  6. Flank steak vs. Butter

Flank steak vs. Butter — In-Depth Nutrition Comparison

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Summary of differences between flank steak and butter

  • Flank steak has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, and iron; however, butter is higher in vitamin A.
  • Butter covers your daily need for saturated fat, 235% more than flank steak.
  • Flank steak has 193 times more vitamin B6 than butter. While flank steak has 0.579mg of vitamin B6, butter has only 0.003mg.
  • Flank steak has less cholesterol.

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 Butter, without salt.

Infographic

Flank steak vs Butter 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%
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%
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%
Contains more CalciumCalcium +20%
Contains less SodiumSodium -80.4%

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%
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +510.5%
Contains more Vitamin KVitamin K +400%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Butter DV% diff.
Saturated fat 3.395g 50.489g 214%
Fats 8.23g 81.11g 112%
Vitamin A 0µg 684µg 76%
Vitamin B12 1.63µg 0.17µg 61%
Protein 27.66g 0.85g 54%
Selenium 29.4µg 1µg 52%
Monounsaturated fat 3.317g 23.43g 50%
Vitamin B3 7.363mg 0.042mg 46%
Cholesterol 79mg 215mg 45%
Zinc 4.9mg 0.09mg 44%
Vitamin B6 0.579mg 0.003mg 44%
Phosphorus 210mg 24mg 27%
Calories 192kcal 717kcal 26%
Iron 1.74mg 0.02mg 22%
Polyunsaturated fat 0.322g 3.01g 18%
Choline 105.4mg 18.8mg 16%
Vitamin E 0.38mg 2.32mg 13%
Vitamin B5 0.545mg 0.11mg 9%
Potassium 339mg 24mg 9%
Vitamin B2 0.133mg 0.034mg 8%
Copper 0.082mg 0.016mg 7%
Vitamin B1 0.075mg 0.005mg 6%
Magnesium 23mg 2mg 5%
Vitamin K 1.4µg 7µg 5%
Folate 9µg 3µg 2%
Sodium 56mg 11mg 2%
Carbs 0g 0.06g 0%
Net carbs 0g 0.06g N/A
Calcium 20mg 24mg 0%
Sugar 0g 0.06g N/A
Manganese 0.009mg 0.004mg 0%
Tryptophan 0.182mg 0.012mg 0%
Threonine 1.105mg 0.038mg 0%
Isoleucine 1.259mg 0.051mg 0%
Leucine 2.201mg 0.083mg 0%
Lysine 2.338mg 0.067mg 0%
Methionine 0.72mg 0.021mg 0%
Phenylalanine 1.093mg 0.041mg 0%
Valine 1.372mg 0.057mg 0%
Histidine 0.883mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g 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
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
Contains more ProteinProtein +3154.1%
Contains more WaterWater +257.7%
Contains more FatsFats +885.5%
Contains more CarbsCarbs +∞%
~equal in Other ~0.04g

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
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
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +606.4%
Contains more Poly. FatPolyunsaturated fat +834.8%

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