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Flank steak vs. Gingerbread — In-Depth Nutrition Comparison

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The main differences between flank steak and gingerbread

  • Flank steak is richer in vitamin B12, zinc, vitamin B3, vitamin B6, selenium, and phosphorus, yet gingerbread is richer in manganese, iron, and copper.
  • Daily need coverage for vitamin B12 for flank steak is 65% higher.
  • Flank steak contains 13 times more zinc than gingerbread. Flank steak contains 4.9mg of zinc, while gingerbread contains 0.39mg.
  • Gingerbread contains less cholesterol.
  • Flank steak has a lower glycemic index than gingerbread.

Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cake, gingerbread, prepared from recipe.

Infographic

Flank steak vs Gingerbread 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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more ZincZinc +1156.4%
Contains more PhosphorusPhosphorus +288.9%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +80.4%
Contains more MagnesiumMagnesium +204.3%
Contains more CalciumCalcium +255%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +65.5%
Contains more CopperCopper +137.8%
Contains more ManganeseManganese +7488.9%

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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +323.6%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin B6Vitamin B6 +204.7%
Contains more Vitamin B12Vitamin B12 +2616.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +153.3%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more FolateFolate +266.7%
~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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +609.2%
Contains more WaterWater +129.2%
Contains more FatsFats +99.3%
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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +114.8%
Contains more Poly. FatPolyunsaturated fat +1209.3%

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

All nutrients comparison - raw data values

Nutrient Flank steak Gingerbread DV% diff.
Vitamin B12 1.63µg 0.06µg 65%
Protein 27.66g 3.9g 48%
Zinc 4.9mg 0.39mg 41%
Vitamin B3 7.363mg 1.738mg 35%
Vitamin B6 0.579mg 0.19mg 30%
Manganese 0.009mg 0.683mg 29%
Polyunsaturated fat 0.322g 4.216g 26%
Selenium 29.4µg 16.3µg 24%
Phosphorus 210mg 54mg 22%
Choline 105.4mg 19%
Cholesterol 79mg 32mg 16%
Carbs 0g 49.2g 16%
Iron 1.74mg 2.88mg 14%
Copper 0.082mg 0.195mg 13%
Fats 8.23g 16.4g 13%
Sodium 56mg 327mg 12%
Magnesium 23mg 70mg 11%
Vitamin B1 0.075mg 0.19mg 10%
Monounsaturated fat 3.317g 7.124g 10%
Calories 192kcal 356kcal 8%
Folate 9µg 33µg 6%
Calcium 20mg 71mg 5%
Potassium 339mg 439mg 3%
Saturated fat 3.395g 4.122g 3%
Vitamin E 0.38mg 3%
Vitamin B5 0.545mg 0.375mg 3%
Vitamin B2 0.133mg 0.162mg 2%
Vitamin A 0µg 14µg 2%
Vitamin K 1.4µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 49.2g N/A
Tryptophan 0.182mg 0.047mg 0%
Threonine 1.105mg 0.124mg 0%
Isoleucine 1.259mg 0.151mg 0%
Leucine 2.201mg 0.279mg 0%
Lysine 2.338mg 0.131mg 0%
Methionine 0.72mg 0.08mg 0%
Phenylalanine 1.093mg 0.195mg 0%
Valine 1.372mg 0.173mg 0%
Histidine 0.883mg 0.087mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Gingerbread
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
17%
Gingerbread
Minerals Daily Need Coverage Score
54%
Flank steak
54%
Gingerbread

Comparison summary

Which food is lower in Cholesterol?
Gingerbread
Gingerbread is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Gingerbread
Gingerbread is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Gingerbread
Gingerbread is relatively richer in minerals
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 271mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 0.727g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 86)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.