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  6. Flank steak vs. Dough

Flank steak vs. Dough — In-Depth Nutrition Comparison

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What are the differences between flank steak and dough?

  • Flank steak is higher in vitamin B12, vitamin B6, and zinc; however, dough is richer in vitamin B1, folate, iron, manganese, and vitamin B2.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than dough (70).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Bread, french or vienna (includes sourdough) types in this article.

Infographic

Flank steak vs Dough 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%
Dough
Dough
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more PotassiumPotassium +189.7%
Contains more ZincZinc +371.2%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -90.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +160%
Contains more IronIron +124.7%
Contains more CopperCopper +85.4%
Contains more ManganeseManganese +6311.1%
~equal in Selenium ~28.6µg

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%
Dough
Dough
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% 0% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +441.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +1217.5%
Contains more Vitamin B1Vitamin B1 +846.7%
Contains more Vitamin B2Vitamin B2 +221.1%
Contains more FolateFolate +1266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Dough DV% diff.
Vitamin B12 1.63µg 0µg 68%
Vitamin B1 0.075mg 0.71mg 53%
Vitamin B6 0.579mg 0.107mg 36%
Zinc 4.9mg 1.04mg 35%
Protein 27.66g 10.75g 34%
Folate 9µg 123µg 29%
Iron 1.74mg 3.91mg 27%
Cholesterol 79mg 0mg 26%
Manganese 0.009mg 0.577mg 25%
Sodium 56mg 602mg 24%
Vitamin B2 0.133mg 0.427mg 23%
Starch 44.23g 18%
Choline 105.4mg 8mg 18%
Carbs 0g 51.88g 17%
Vitamin B3 7.363mg 4.817mg 16%
Phosphorus 210mg 105mg 15%
Saturated fat 3.395g 0.529g 13%
Fiber 0g 2.2g 9%
Fats 8.23g 2.42g 9%
Copper 0.082mg 0.152mg 8%
Potassium 339mg 117mg 7%
Monounsaturated fat 3.317g 0.362g 7%
Polyunsaturated fat 0.322g 0.855g 4%
Calories 192kcal 272kcal 4%
Calcium 20mg 52mg 3%
Vitamin B5 0.545mg 0.455mg 2%
Magnesium 23mg 32mg 2%
Vitamin K 1.4µg 0.7µg 1%
Fructose 0.51g 1%
Vitamin E 0.38mg 0.21mg 1%
Selenium 29.4µg 28.6µg 1%
Net carbs 0g 49.68g N/A
Sugar 0g 4.62g N/A
Trans fat 0.005g N/A
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g 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
Dough
Dough
2
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more ProteinProtein +157.3%
Contains more FatsFats +240.1%
Contains more WaterWater +94.5%
Contains more CarbsCarbs +∞%
~equal in Other ~1.95g

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
Dough
Dough
2
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains more Mono. FatMonounsaturated fat +816.3%
Contains less Sat. FatSaturated fat -84.4%
Contains more Poly. FatPolyunsaturated fat +165.5%

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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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.