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  6. Flank steak vs. Bran raw

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

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Differences between flank steak and bran raw

  • Flank steak has more vitamin B12, vitamin B3, and vitamin B6, while bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, iron, and copper.
  • Bran raw's daily need coverage for manganese is 244% higher.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of bran raw is 56.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Oat bran, raw.

Infographic

Flank steak vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more ZincZinc +57.6%
Contains more MagnesiumMagnesium +921.7%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +67%
Contains more IronIron +210.9%
Contains more CopperCopper +391.5%
Contains more PhosphorusPhosphorus +249.5%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +62455.6%
Contains more SeleniumSelenium +53.7%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B3Vitamin B3 +688.3%
Contains more Vitamin B6Vitamin B6 +250.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +227.3%
Contains more Vitamin EVitamin E +165.8%
Contains more Vitamin B1Vitamin B1 +1460%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B5Vitamin B5 +174.1%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +477.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Bran raw DV% diff.
Manganese 0.009mg 5.63mg 244%
Vitamin B1 0.075mg 1.17mg 91%
Phosphorus 210mg 734mg 75%
Vitamin B12 1.63µg 0µg 68%
Fiber 0g 15.4g 62%
Magnesium 23mg 235mg 50%
Iron 1.74mg 5.41mg 46%
Vitamin B3 7.363mg 0.934mg 40%
Copper 0.082mg 0.403mg 36%
Vitamin B6 0.579mg 0.165mg 32%
Selenium 29.4µg 45.2µg 29%
Cholesterol 79mg 0mg 26%
Carbs 0g 66.22g 22%
Protein 27.66g 17.3g 21%
Vitamin B5 0.545mg 1.494mg 19%
Zinc 4.9mg 3.11mg 16%
Polyunsaturated fat 0.322g 2.766g 16%
Choline 105.4mg 32.2mg 13%
Folate 9µg 52µg 11%
Saturated fat 3.395g 1.328g 9%
Potassium 339mg 566mg 7%
Vitamin B2 0.133mg 0.22mg 7%
Calcium 20mg 58mg 4%
Vitamin E 0.38mg 1.01mg 4%
Calories 192kcal 246kcal 3%
Vitamin K 1.4µg 3.2µg 2%
Sodium 56mg 4mg 2%
Monounsaturated fat 3.317g 2.376g 2%
Fats 8.23g 7.03g 2%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Tryptophan 0.182mg 0.335mg 0%
Threonine 1.105mg 0.502mg 0%
Isoleucine 1.259mg 0.668mg 0%
Leucine 2.201mg 1.374mg 0%
Lysine 2.338mg 0.76mg 0%
Methionine 0.72mg 0.335mg 0%
Phenylalanine 1.093mg 0.908mg 0%
Valine 1.372mg 0.964mg 0%
Histidine 0.883mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +59.9%
Contains more FatsFats +17.1%
Contains more WaterWater +879.7%
Contains more CarbsCarbs +∞%
~equal in Other ~2.9g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +39.6%
Contains less Sat. FatSaturated fat -60.9%
Contains more Poly. FatPolyunsaturated fat +759%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.