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Flank steak vs. Buttermilk — In-Depth Nutrition Comparison

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What are the main differences between flank steak and buttermilk?

  • Flank steak has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, iron, phosphorus, and choline than buttermilk.
  • Flank steak's daily need coverage for vitamin B12 is 59% higher.
  • Buttermilk has 127 times less vitamin B3 than flank steak. Flank steak has 7.363mg of vitamin B3, while buttermilk has 0.058mg.
  • Buttermilk is lower in cholesterol.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Milk, buttermilk, fluid, cultured, lowfat types in this comparison.

Infographic

Flank steak vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +124.5%
Contains more IronIron +3380%
Contains more CopperCopper +645.5%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +136%
Contains less SodiumSodium -70.5%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +1370%
Contains more CalciumCalcium +480%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +660%
Contains more Vitamin B1Vitamin B1 +120.6%
Contains more Vitamin B3Vitamin B3 +12594.8%
Contains more Vitamin B5Vitamin B5 +98.2%
Contains more Vitamin B6Vitamin B6 +1602.9%
Contains more Vitamin B12Vitamin B12 +640.9%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +80%
Contains more CholineCholine +495.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15.8%
~equal in Vitamin D ~0µg

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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +735.6%
Contains more FatsFats +835.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.5%
~equal in Other ~0.89g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +1205.9%
Contains more Poly. FatPolyunsaturated fat +875.8%
Contains less Sat. FatSaturated fat -83.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Buttermilk DV% diff.
Vitamin B12 1.63µg 0.22µg 59%
Selenium 29.4µg 2µg 50%
Protein 27.66g 3.31g 49%
Vitamin B3 7.363mg 0.058mg 46%
Vitamin B6 0.579mg 0.034mg 42%
Zinc 4.9mg 0.42mg 41%
Cholesterol 79mg 4mg 25%
Iron 1.74mg 0.05mg 21%
Phosphorus 210mg 89mg 17%
Choline 105.4mg 17.7mg 16%
Saturated fat 3.395g 0.548g 13%
Fats 8.23g 0.88g 11%
Calcium 20mg 116mg 10%
Copper 0.082mg 0.011mg 8%
Monounsaturated fat 3.317g 0.254g 8%
Calories 192kcal 40kcal 8%
Potassium 339mg 151mg 6%
Sodium 56mg 190mg 6%
Vitamin B5 0.545mg 0.275mg 5%
Vitamin B1 0.075mg 0.034mg 3%
Magnesium 23mg 11mg 3%
Polyunsaturated fat 0.322g 0.033g 2%
Vitamin B2 0.133mg 0.154mg 2%
Vitamin A 0µg 14µg 2%
Carbs 0g 4.79g 2%
Vitamin E 0.38mg 0.05mg 2%
Vitamin C 0mg 1mg 1%
Vitamin K 1.4µg 0.1µg 1%
Folate 9µg 5µg 1%
Net carbs 0g 4.79g N/A
Vitamin D 1IU 0%
Sugar 0g 4.79g N/A
Manganese 0.009mg 0.002mg 0%
Tryptophan 0.182mg 0.042mg 0%
Threonine 1.105mg 0.141mg 0%
Isoleucine 1.259mg 0.171mg 0%
Leucine 2.201mg 0.313mg 0%
Lysine 2.338mg 0.277mg 0%
Methionine 0.72mg 0.087mg 0%
Phenylalanine 1.093mg 0.171mg 0%
Valine 1.372mg 0.217mg 0%
Histidine 0.883mg 0.1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Buttermilk
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
49%
Flank steak
9%
Buttermilk
Minerals Daily Need Coverage Score
54%
Flank steak
15%
Buttermilk

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 4.79g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 134mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 0)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Buttermilk
Buttermilk is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
Buttermilk
Buttermilk is lower in Saturated fat (difference - 2.847g)

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.