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Flank steak vs. Crouton — In-Depth Nutrition Comparison

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Significant differences between flank steak and crouton

  • Flank steak has more vitamin B12, vitamin B6, and zinc; however, crouton is richer in vitamin B1, folate, iron, manganese, and fiber.
  • Flank steak covers your daily vitamin B12 needs 68% more than crouton.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Croutons, plain.

Infographic

Flank steak vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +173.4%
Contains more ZincZinc +450.6%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -92%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +280%
Contains more IronIron +134.5%
Contains more CopperCopper +98.8%
Contains more ManganeseManganese +5455.6%
Contains more SeleniumSelenium +27.6%

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +35.4%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +2126.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +730.7%
Contains more Vitamin B2Vitamin B2 +104.5%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +132.4%
Contains more FatsFats +24.7%
Contains more WaterWater +1066.7%
Contains more CarbsCarbs +∞%
~equal in Other ~2.5g

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -55.5%
Contains more Poly. FatPolyunsaturated fat +295.3%
~equal in Monounsaturated fat ~3.059g

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

All nutrients comparison - raw data values

Nutrient Flank steak Crouton DV% diff.
Vitamin B12 1.63µg 0µg 68%
Vitamin B1 0.075mg 0.623mg 46%
Vitamin B6 0.579mg 0.026mg 43%
Zinc 4.9mg 0.89mg 36%
Protein 27.66g 11.9g 32%
Folate 9µg 132µg 31%
Iron 1.74mg 4.08mg 29%
Sodium 56mg 698mg 28%
Cholesterol 79mg 0mg 26%
Carbs 0g 73.5g 25%
Manganese 0.009mg 0.5mg 21%
Fiber 0g 5.1g 20%
Choline 105.4mg 19%
Selenium 29.4µg 37.5µg 15%
Phosphorus 210mg 115mg 14%
Vitamin B3 7.363mg 5.439mg 12%
Calories 192kcal 407kcal 11%
Vitamin B2 0.133mg 0.272mg 11%
Saturated fat 3.395g 1.51g 9%
Copper 0.082mg 0.163mg 9%
Potassium 339mg 124mg 6%
Calcium 20mg 76mg 6%
Polyunsaturated fat 0.322g 1.273g 6%
Vitamin E 0.38mg 3%
Fats 8.23g 6.6g 3%
Vitamin B5 0.545mg 0.429mg 2%
Magnesium 23mg 31mg 2%
Monounsaturated fat 3.317g 3.059g 1%
Vitamin K 1.4µg 1%
Net carbs 0g 68.4g N/A
Tryptophan 0.182mg 0.14mg 0%
Threonine 1.105mg 0.337mg 0%
Isoleucine 1.259mg 0.456mg 0%
Leucine 2.201mg 0.832mg 0%
Lysine 2.338mg 0.278mg 0%
Methionine 0.72mg 0.211mg 0%
Phenylalanine 1.093mg 0.586mg 0%
Valine 1.372mg 0.514mg 0%
Histidine 0.883mg 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Crouton
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%
Crouton
Minerals Daily Need Coverage Score
54%
Flank steak
70%
Crouton

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 642mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 72)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.5)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 1.885g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.