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  6. Flank steak vs. Milk

Flank steak vs. Milk — In-Depth Nutrition Comparison

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Significant differences between flank steak and milk

  • The amount of vitamin B12, selenium, vitamin B3, vitamin B6, zinc, iron, phosphorus, and choline in flank steak is higher than in milk.
  • Flank steak covers your daily vitamin B12 needs 48% more than milk.
  • Milk has 79 times less vitamin B3 than flank steak. Flank steak has 7.363mg of vitamin B3, while milk has 0.093mg.
  • Milk contains less cholesterol.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, 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 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Flank steak vs Milk 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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +126%
Contains more IronIron +5700%
Contains more CopperCopper +720%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +121.1%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +790.9%
Contains more CalciumCalcium +525%
Contains less SodiumSodium -21.4%

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%
Milk
Milk
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +7817.2%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +1464.9%
Contains more Vitamin B12Vitamin B12 +246.8%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +80%
Contains more CholineCholine +495.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
~equal in Vitamin C ~0mg

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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +720.8%
Contains more FatsFats +748.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.1%
~equal in Other ~0.75g

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1097.5%
Contains more Poly. FatPolyunsaturated fat +820%
Contains less Sat. FatSaturated fat -81.4%

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

All nutrients comparison - raw data values

Nutrient Flank steak Milk DV% diff.
Protein 27.66g 3.37g 49%
Vitamin B12 1.63µg 0.47µg 48%
Selenium 29.4µg 3.3µg 47%
Vitamin B3 7.363mg 0.093mg 45%
Vitamin B6 0.579mg 0.037mg 42%
Zinc 4.9mg 0.42mg 41%
Cholesterol 79mg 5mg 25%
Iron 1.74mg 0.03mg 21%
Choline 105.4mg 17.7mg 16%
Phosphorus 210mg 95mg 16%
Saturated fat 3.395g 0.633g 13%
Fats 8.23g 0.97g 11%
Calcium 20mg 125mg 11%
Calories 192kcal 42kcal 8%
Monounsaturated fat 3.317g 0.277g 8%
Copper 0.082mg 0.01mg 8%
Potassium 339mg 150mg 6%
Vitamin A 0µg 58µg 6%
Vitamin D 1.2µg 6%
Vitamin D 48IU 6%
Vitamin B1 0.075mg 0.02mg 5%
Vitamin B5 0.545mg 0.361mg 4%
Vitamin B2 0.133mg 0.185mg 4%
Magnesium 23mg 11mg 3%
Vitamin E 0.38mg 0.01mg 2%
Carbs 0g 4.99g 2%
Polyunsaturated fat 0.322g 0.035g 2%
Sodium 56mg 44mg 1%
Vitamin K 1.4µg 0.1µg 1%
Folate 9µg 5µg 1%
Net carbs 0g 4.99g N/A
Sugar 0g 5.2g N/A
Manganese 0.009mg 0.003mg 0%
Tryptophan 0.182mg 0.043mg 0%
Threonine 1.105mg 0.143mg 0%
Isoleucine 1.259mg 0.174mg 0%
Leucine 2.201mg 0.319mg 0%
Lysine 2.338mg 0.282mg 0%
Methionine 0.72mg 0.088mg 0%
Phenylalanine 1.093mg 0.174mg 0%
Valine 1.372mg 0.22mg 0%
Histidine 0.883mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Milk
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
15%
Milk
Minerals Daily Need Coverage Score
54%
Flank steak
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 74mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 2.762g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 31)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.6)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.