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  6. Flank steak vs. Millet raw

Flank steak vs. Millet raw — In-Depth Nutrition Comparison

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How are flank steak and millet raw different?

  • Flank steak is higher in vitamin B12, selenium, and zinc; however, millet raw is richer in copper, manganese, fiber, vitamin B1, magnesium, and folate.
  • Daily need coverage for copper for millet raw is 74% higher.
  • Millet raw has less cholesterol.
  • Flank steak has a lower glycemic index (0) than millet raw (71).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Millet, raw are the varieties used in this article.

Infographic

Flank steak vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +73.8%
Contains more ZincZinc +191.7%
Contains more SeleniumSelenium +988.9%
Contains more MagnesiumMagnesium +395.7%
Contains more IronIron +73%
Contains more CopperCopper +814.6%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +18033.3%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin EVitamin E +660%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +461.3%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more FolateFolate +844.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Millet raw DV% diff.
Copper 0.082mg 0.75mg 74%
Manganese 0.009mg 1.632mg 71%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 2.7µg 49%
Fiber 0g 8.5g 34%
Protein 27.66g 11.02g 33%
Vitamin B1 0.075mg 0.421mg 29%
Zinc 4.9mg 1.68mg 29%
Cholesterol 79mg 0mg 26%
Carbs 0g 72.85g 24%
Magnesium 23mg 114mg 22%
Choline 105.4mg 19%
Folate 9µg 85µg 19%
Vitamin B3 7.363mg 4.72mg 17%
Iron 1.74mg 3.01mg 16%
Vitamin B6 0.579mg 0.384mg 15%
Saturated fat 3.395g 0.723g 12%
Polyunsaturated fat 0.322g 2.134g 12%
Vitamin B2 0.133mg 0.29mg 12%
Phosphorus 210mg 285mg 11%
Calories 192kcal 378kcal 9%
Vitamin B5 0.545mg 0.848mg 6%
Monounsaturated fat 3.317g 0.773g 6%
Fats 8.23g 4.22g 6%
Potassium 339mg 195mg 4%
Vitamin E 0.38mg 0.05mg 2%
Sodium 56mg 5mg 2%
Calcium 20mg 8mg 1%
Net carbs 0g 64.35g N/A
Vitamin K 1.4µg 0.9µg 0%
Tryptophan 0.182mg 0.119mg 0%
Threonine 1.105mg 0.353mg 0%
Isoleucine 1.259mg 0.465mg 0%
Leucine 2.201mg 1.4mg 0%
Lysine 2.338mg 0.212mg 0%
Methionine 0.72mg 0.221mg 0%
Phenylalanine 1.093mg 0.58mg 0%
Valine 1.372mg 0.578mg 0%
Histidine 0.883mg 0.236mg 0%

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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +151%
Contains more FatsFats +95%
Contains more WaterWater +640.1%
Contains more CarbsCarbs +∞%
~equal in Other ~3.24g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +329.1%
Contains less Sat. FatSaturated fat -78.7%
Contains more Poly. FatPolyunsaturated fat +562.7%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.