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Flank steak vs. Croissant — In-Depth Nutrition Comparison

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What are the differences between flank steak and croissant?

  • Flank steak is higher in vitamin B12, vitamin B6, zinc, vitamin B3, and phosphorus; however, croissant is richer in vitamin B1, folate, and vitamin A.
  • Flank steak's daily need coverage for vitamin B12 is 61% more.
  • Croissant contains 10 times less vitamin B6 than flank steak. Flank steak contains 0.579mg of vitamin B6, while croissant contains 0.058mg.
  • Flank steak has less saturated fat.
  • Flank steak has a lower glycemic index (0) than croissant (56).

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Croissants, butter types in this article.

Infographic

Flank steak vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +187.3%
Contains more ZincZinc +553.3%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -88%
Contains more SeleniumSelenium +29.5%
Contains more CalciumCalcium +85%
Contains more IronIron +16.7%
Contains more ManganeseManganese +3566.7%
~equal in Copper ~0.08mg

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% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B6Vitamin B6 +898.3%
Contains more Vitamin B12Vitamin B12 +918.8%
Contains more CholineCholine +171.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +121.1%
Contains more Vitamin B1Vitamin B1 +417.3%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin B5Vitamin B5 +58%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +877.8%
~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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more ProteinProtein +237.3%
Contains more WaterWater +176.6%
Contains more FatsFats +155.2%
Contains more CarbsCarbs +∞%
~equal in Other ~1.8g

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +66.6%
Contains more Poly. FatPolyunsaturated fat +239.8%

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 Croissant
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Croissant DV% diff.
Vitamin B12 1.63µg 0.16µg 61%
Vitamin B6 0.579mg 0.058mg 40%
Protein 27.66g 8.2g 39%
Zinc 4.9mg 0.75mg 38%
Saturated fat 3.395g 11.659g 38%
Vitamin B3 7.363mg 2.188mg 32%
Vitamin B1 0.075mg 0.388mg 26%
Vitamin A 0µg 206µg 23%
Fats 8.23g 21g 20%
Folate 9µg 88µg 20%
Sodium 56mg 467mg 18%
Carbs 0g 45.8g 15%
Phosphorus 210mg 105mg 15%
Manganese 0.009mg 0.33mg 14%
Choline 105.4mg 38.8mg 12%
Selenium 29.4µg 22.7µg 12%
Calories 192kcal 406kcal 11%
Fiber 0g 2.6g 10%
Vitamin B2 0.133mg 0.241mg 8%
Potassium 339mg 118mg 7%
Monounsaturated fat 3.317g 5.525g 6%
Vitamin B5 0.545mg 0.861mg 6%
Polyunsaturated fat 0.322g 1.094g 5%
Cholesterol 79mg 67mg 4%
Iron 1.74mg 2.03mg 4%
Vitamin E 0.38mg 0.84mg 3%
Magnesium 23mg 16mg 2%
Calcium 20mg 37mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 43.2g N/A
Sugar 0g 11.26g N/A
Copper 0.082mg 0.08mg 0%
Vitamin K 1.4µg 1.8µg 0%
Tryptophan 0.182mg 0.099mg 0%
Threonine 1.105mg 0.284mg 0%
Isoleucine 1.259mg 0.365mg 0%
Leucine 2.201mg 0.623mg 0%
Lysine 2.338mg 0.329mg 0%
Methionine 0.72mg 0.175mg 0%
Phenylalanine 1.093mg 0.416mg 0%
Valine 1.372mg 0.41mg 0%
Histidine 0.883mg 0.187mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Croissant
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
35%
Croissant
Minerals Daily Need Coverage Score
54%
Flank steak
43%
Croissant

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 11.26g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 411mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 8.264g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Croissant
Croissant is lower in Cholesterol (difference - 12mg)
Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins
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.

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.