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  6. Flank steak vs. Cinnamon roll

Flank steak vs. Cinnamon roll — In-Depth Nutrition Comparison

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Important differences between flank steak and cinnamon roll

  • Flank steak has more vitamin B12, vitamin B6, zinc, vitamin B3, selenium, and choline; however, cinnamon roll has more calcium and folate.
  • Flank steak's daily need coverage for vitamin B12 is 61% more.
  • Flank steak has 16 times more cholesterol than cinnamon roll. Flank steak has 79mg of cholesterol, while cinnamon roll has 5mg.
  • Cinnamon roll has a higher glycemic index than flank steak.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cinnamon buns, frosted (includes honey buns).

Infographic

Flank steak vs Cinnamon roll 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 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 10% 55% 9% 51% 21% 14% 56% 40% 38% 71%
Contains more MagnesiumMagnesium +64.3%
Contains more PotassiumPotassium +232.4%
Contains more IronIron +27%
Contains more CopperCopper +32.3%
Contains more ZincZinc +824.5%
Contains more PhosphorusPhosphorus +60.3%
Contains less SodiumSodium -81.6%
Contains more SeleniumSelenium +126.2%
Contains more CalciumCalcium +815%
Contains more ManganeseManganese +3144.4%

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%
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 1% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin B3Vitamin B3 +206.3%
Contains more Vitamin B5Vitamin B5 +61.7%
Contains more Vitamin B6Vitamin B6 +1423.7%
Contains more Vitamin B12Vitamin B12 +918.8%
Contains more CholineCholine +894.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +202.6%
Contains more Vitamin B1Vitamin B1 +181.3%
Contains more Vitamin KVitamin K +985.7%
Contains more FolateFolate +700%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.138mg

All nutrients comparison - raw data values

Nutrient Flank steak Cinnamon roll DV% diff.
Vitamin B12 1.63µg 0.16µg 61%
Protein 27.66g 4.45g 46%
Vitamin B6 0.579mg 0.038mg 42%
Saturated fat 3.395g 12.649g 42%
Zinc 4.9mg 0.53mg 40%
Vitamin B3 7.363mg 2.404mg 31%
Selenium 29.4µg 13µg 30%
Fats 8.23g 26.61g 28%
Cholesterol 79mg 5mg 25%
Polyunsaturated fat 0.322g 3.676g 22%
Choline 105.4mg 10.6mg 17%
Folate 9µg 72µg 16%
Calcium 20mg 183mg 16%
Carbs 0g 48.6g 16%
Monounsaturated fat 3.317g 8.723g 14%
Calories 192kcal 452kcal 13%
Manganese 0.009mg 0.292mg 12%
Vitamin K 1.4µg 15.2µg 12%
Phosphorus 210mg 131mg 11%
Sodium 56mg 305mg 11%
Vitamin B1 0.075mg 0.211mg 11%
Potassium 339mg 102mg 7%
Starch 16.39g 7%
Fiber 0g 1.2g 5%
Iron 1.74mg 1.37mg 5%
Vitamin E 0.38mg 1.15mg 5%
Vitamin B5 0.545mg 0.337mg 4%
Copper 0.082mg 0.062mg 2%
Magnesium 23mg 14mg 2%
Fructose 1.11g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 47.4g N/A
Sugar 0g 25.7g N/A
Vitamin B2 0.133mg 0.138mg 0%
Trans fat 0.295g N/A
Tryptophan 0.182mg 0.068mg 0%
Threonine 1.105mg 0.176mg 0%
Isoleucine 1.259mg 0.226mg 0%
Leucine 2.201mg 0.41mg 0%
Lysine 2.338mg 0.215mg 0%
Methionine 0.72mg 0.104mg 0%
Phenylalanine 1.093mg 0.264mg 0%
Valine 1.372mg 0.255mg 0%
Histidine 0.883mg 0.126mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 0.225g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 3.352g 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
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more ProteinProtein +521.6%
Contains more WaterWater +238.1%
Contains more FatsFats +223.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.36g

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
50% 35% 15%
Saturated fat: Sat. Fat 12.649 g
Monounsaturated fat: Mono. Fat 8.723 g
Polyunsaturated fat: Poly. Fat 3.676 g
Contains less Sat. FatSaturated fat -73.2%
Contains more Mono. FatMonounsaturated fat +163%
Contains more Poly. FatPolyunsaturated fat +1041.6%

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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. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.