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  6. Flank steak vs. Muffin

Flank steak vs. Muffin — In-Depth Nutrition Comparison

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Important differences between flank steak and muffin

  • Flank steak has more vitamin B12, vitamin B6, zinc, selenium, and vitamin B3; however, muffin has more vitamin K, manganese, and folate.
  • Flank steak's daily need coverage for vitamin B12 is 61% more.
  • Flank steak has 14 times more vitamin B6 than muffin. Flank steak has 0.579mg of vitamin B6, while muffin has 0.04mg.
  • Muffin is lower in cholesterol.
  • Muffin has a higher glycemic index than flank steak.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Flank steak vs Muffin 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%
Muffin
Muffin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +180.2%
Contains more IronIron +33.8%
Contains more CopperCopper +36.7%
Contains more ZincZinc +1224.3%
Contains more PhosphorusPhosphorus +43.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +258.5%
Contains more CalciumCalcium +120%
Contains more ManganeseManganese +4888.9%

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%
Muffin
Muffin
8
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin B3Vitamin B3 +419.3%
Contains more Vitamin B5Vitamin B5 +16%
Contains more Vitamin B6Vitamin B6 +1347.5%
Contains more Vitamin B12Vitamin B12 +918.8%
Contains more CholineCholine +13.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +328.9%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +433.3%

All nutrients comparison - raw data values

Nutrient Flank steak Muffin DV% diff.
Vitamin B12 1.63µg 0.16µg 61%
Polyunsaturated fat 0.322g 8.103g 52%
Protein 27.66g 4.49g 46%
Zinc 4.9mg 0.37mg 41%
Vitamin B6 0.579mg 0.04mg 41%
Selenium 29.4µg 8.2µg 39%
Vitamin B3 7.363mg 1.418mg 37%
Vitamin K 1.4µg 39.2µg 32%
Manganese 0.009mg 0.449mg 19%
Carbs 0g 53g 18%
Cholesterol 79mg 30mg 16%
Fats 8.23g 16.07g 12%
Sodium 56mg 336mg 12%
Folate 9µg 48µg 10%
Phosphorus 210mg 146mg 9%
Calories 192kcal 375kcal 9%
Vitamin B1 0.075mg 0.168mg 8%
Vitamin E 0.38mg 1.63mg 8%
Starch 16.31g 7%
Iron 1.74mg 1.3mg 6%
Potassium 339mg 121mg 6%
Monounsaturated fat 3.317g 4.822g 4%
Fiber 0g 1.1g 4%
Saturated fat 3.395g 2.844g 3%
Magnesium 23mg 10mg 3%
Choline 105.4mg 92.5mg 2%
Fructose 1.21g 2%
Vitamin B5 0.545mg 0.47mg 2%
Vitamin B2 0.133mg 0.163mg 2%
Vitamin A 0µg 21µg 2%
Copper 0.082mg 0.06mg 2%
Calcium 20mg 44mg 2%
Vitamin C 0mg 0.9mg 1%
Vitamin D 4IU 1%
Vitamin D 0.1µg 1%
Net carbs 0g 51.9g N/A
Sugar 0g 31.47g N/A
Trans fat 0.2g N/A
Tryptophan 0.182mg 0.066mg 0%
Threonine 1.105mg 0.181mg 0%
Isoleucine 1.259mg 0.224mg 0%
Leucine 2.201mg 0.421mg 0%
Lysine 2.338mg 0.199mg 0%
Methionine 0.72mg 0.115mg 0%
Phenylalanine 1.093mg 0.277mg 0%
Valine 1.372mg 0.257mg 0%
Histidine 0.883mg 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g 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
Muffin
Muffin
3
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more ProteinProtein +516%
Contains more WaterWater +157.1%
Contains more FatsFats +95.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.48g

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
Muffin
Muffin
3
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -16.2%
Contains more Mono. FatMonounsaturated fat +45.4%
Contains more Poly. FatPolyunsaturated fat +2416.5%

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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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.