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Flank steak vs. Kit Kat — In-Depth Nutrition Comparison

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What are the differences between flank steak and kit Kat?

  • Flank steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, choline, and phosphorus; however, kit Kat is richer in copper.
  • Kit Kat's daily need coverage for saturated fat is 73% more.
  • Kit Kat contains 54 times less zinc than flank steak. Flank steak contains 4.9mg of zinc, while kit Kat contains 0.09mg.
  • Kit Kat has less cholesterol.
  • Flank steak has a lower glycemic index (0) than kit Kat (50).

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Candies, KIT KAT Wafer Bar types in this article.

Infographic

Flank steak vs Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more PotassiumPotassium +46.8%
Contains more IronIron +74%
Contains more ZincZinc +5344.4%
Contains more PhosphorusPhosphorus +55.6%
Contains more SeleniumSelenium +488%
Contains more MagnesiumMagnesium +60.9%
Contains more CalciumCalcium +525%
Contains more CopperCopper +168.3%
Contains more ManganeseManganese +1011.1%
~equal in Sodium ~54mg

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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B3Vitamin B3 +1372.6%
Contains more Vitamin B6Vitamin B6 +2795%
Contains more Vitamin B12Vitamin B12 +191.1%
Contains more CholineCholine +240%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +55.6%
~equal in Vitamin C ~0mg
~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
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more ProteinProtein +324.9%
Contains more WaterWater +3836.8%
Contains more FatsFats +215.8%
Contains more CarbsCarbs +∞%
~equal in Other ~1.28g

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +76.2%
Contains more Poly. FatPolyunsaturated fat +178%

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

All nutrients comparison - raw data values

Nutrient Flank steak Kit Kat DV% diff.
Saturated fat 3.395g 17.953g 66%
Vitamin B12 1.63µg 0.56µg 45%
Zinc 4.9mg 0.09mg 44%
Selenium 29.4µg 5µg 44%
Vitamin B3 7.363mg 0.5mg 43%
Vitamin B6 0.579mg 0.02mg 43%
Protein 27.66g 6.51g 42%
Fats 8.23g 25.99g 27%
Cholesterol 79mg 11mg 23%
Carbs 0g 64.59g 22%
Calories 192kcal 518kcal 16%
Copper 0.082mg 0.22mg 15%
Choline 105.4mg 31mg 14%
Phosphorus 210mg 135mg 11%
Calcium 20mg 125mg 11%
Iron 1.74mg 1mg 9%
Vitamin B2 0.133mg 0.21mg 6%
Monounsaturated fat 3.317g 5.844g 6%
Polyunsaturated fat 0.322g 0.895g 4%
Manganese 0.009mg 0.1mg 4%
Starch 10.6g 4%
Vitamin B1 0.075mg 0.117mg 4%
Caffeine 0mg 14mg 4%
Fiber 0g 1g 4%
Vitamin A 0µg 24µg 3%
Potassium 339mg 231mg 3%
Magnesium 23mg 37mg 3%
Vitamin K 1.4µg 5.2µg 3%
Vitamin B5 0.545mg 0.64mg 2%
Folate 9µg 14µg 1%
Net carbs 0g 63.59g N/A
Sugar 0g 48.68g N/A
Sodium 56mg 54mg 0%
Vitamin E 0.38mg 0.34mg 0%
Trans fat 0.099g N/A
Tryptophan 0.182mg 0.09mg 0%
Threonine 1.105mg 0.19mg 0%
Isoleucine 1.259mg 0.28mg 0%
Leucine 2.201mg 0.52mg 0%
Lysine 2.338mg 0.28mg 0%
Methionine 0.72mg 0.16mg 0%
Phenylalanine 1.093mg 0.27mg 0%
Valine 1.372mg 0.36mg 0%
Histidine 0.883mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Kit Kat
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
20%
Kit Kat
Minerals Daily Need Coverage Score
54%
Flank steak
30%
Kit Kat

Comparison summary

Which food is lower in Cholesterol?
Kit Kat
Kit Kat is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 48.68g)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 14.558g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 50)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
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.
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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.