Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flank steak vs. Pancake — In-Depth Nutrition Comparison

Compare

Differences between flank steak and pancake

  • Flank steak has more vitamin B12, vitamin B6, zinc, vitamin B3, and selenium, while pancake has more calcium, vitamin B2, vitamin B1, and manganese.
  • Flank steak's daily need coverage for vitamin B12 is 59% higher.
  • Pancake contains 13 times less vitamin B6 than flank steak. Flank steak contains 0.579mg of vitamin B6, while pancake contains 0.046mg.
  • The amount of sodium in flank steak is lower.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of pancake is 66.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pancakes, plain, prepared from recipe.

Infographic

Flank steak vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +156.8%
Contains more CopperCopper +67.3%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -87.2%
Contains more SeleniumSelenium +97.3%
Contains more CalciumCalcium +995%
Contains more ManganeseManganese +2122.2%
~equal in Iron ~1.8mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +369.9%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +1158.7%
Contains more Vitamin B12Vitamin B12 +640.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~µg

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +332.2%
Contains more WaterWater +21.3%
Contains more FatsFats +17.9%
Contains more CarbsCarbs +∞%
~equal in Other ~2.7g

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains more Mono. FatMonounsaturated fat +34.1%
Contains less Sat. FatSaturated fat -37.5%
Contains more Poly. FatPolyunsaturated fat +1281.1%

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

All nutrients comparison - raw data values

Nutrient Flank steak Pancake DV% diff.
Vitamin B12 1.63µg 0.22µg 59%
Protein 27.66g 6.4g 43%
Vitamin B6 0.579mg 0.046mg 41%
Zinc 4.9mg 0.56mg 39%
Vitamin B3 7.363mg 1.567mg 36%
Polyunsaturated fat 0.322g 4.447g 28%
Selenium 29.4µg 14.9µg 26%
Calcium 20mg 219mg 20%
Choline 105.4mg 19%
Sodium 56mg 439mg 17%
Vitamin B1 0.075mg 0.201mg 11%
Vitamin B2 0.133mg 0.281mg 11%
Carbs 0g 28.3g 9%
Manganese 0.009mg 0.2mg 8%
Phosphorus 210mg 159mg 7%
Folate 9µg 38µg 7%
Cholesterol 79mg 59mg 7%
Vitamin A 0µg 54µg 6%
Potassium 339mg 132mg 6%
Saturated fat 3.395g 2.122g 6%
Copper 0.082mg 0.049mg 4%
Vitamin E 0.38mg 3%
Vitamin B5 0.545mg 0.405mg 3%
Monounsaturated fat 3.317g 2.474g 2%
Calories 192kcal 227kcal 2%
Magnesium 23mg 16mg 2%
Fats 8.23g 9.7g 2%
Vitamin K 1.4µg 1%
Iron 1.74mg 1.8mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 28.3g N/A
Tryptophan 0.182mg 0.08mg 0%
Threonine 1.105mg 0.237mg 0%
Isoleucine 1.259mg 0.297mg 0%
Leucine 2.201mg 0.513mg 0%
Lysine 2.338mg 0.321mg 0%
Methionine 0.72mg 0.147mg 0%
Phenylalanine 1.093mg 0.319mg 0%
Valine 1.372mg 0.335mg 0%
Histidine 0.883mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Pancake
Minerals Daily Need Coverage Score
54%
Flank steak
42%
Pancake

Comparison summary

Which food is lower in Cholesterol?
Pancake
Pancake is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Pancake
Pancake is lower in Saturated fat (difference - 1.273g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 383mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 66)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.