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  6. Flank steak vs. Porridge

Flank steak vs. Porridge — In-Depth Nutrition Comparison

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Differences between flank steak and porridge

  • Flank steak has more vitamin B12, selenium, vitamin B6, zinc, vitamin B3, phosphorus, and potassium, while porridge has more iron.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of porridge 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 Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Flank steak vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +360%
Contains more PotassiumPotassium +2018.8%
Contains more CopperCopper +105%
Contains more ZincZinc +3669.2%
Contains more PhosphorusPhosphorus +1300%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +950%
Contains more CalciumCalcium +335%
Contains more IronIron +114.9%
Contains less SodiumSodium -89.3%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +432%
Contains more Vitamin B3Vitamin B3 +1316%
Contains more Vitamin B5Vitamin B5 +667.6%
Contains more Vitamin B6Vitamin B6 +4353.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Porridge DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.44g 52%
Selenium 29.4µg 2.8µg 48%
Vitamin B6 0.579mg 0.013mg 44%
Vitamin B3 7.363mg 0.52mg 43%
Zinc 4.9mg 0.13mg 43%
Phosphorus 210mg 15mg 28%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 3.74mg 25%
Choline 105.4mg 19%
Saturated fat 3.395g 0.033g 15%
Fats 8.23g 0.21g 12%
Potassium 339mg 16mg 10%
Vitamin B5 0.545mg 0.071mg 9%
Vitamin B2 0.133mg 0.025mg 8%
Monounsaturated fat 3.317g 0.028g 8%
Calories 192kcal 50kcal 7%
Calcium 20mg 87mg 7%
Copper 0.082mg 0.04mg 5%
Carbs 0g 10.52g 4%
Magnesium 23mg 5mg 4%
Vitamin B1 0.075mg 0.055mg 2%
Sodium 56mg 6mg 2%
Fiber 0g 0.5g 2%
Vitamin E 0.38mg 0.02mg 2%
Polyunsaturated fat 0.322g 0.114g 1%
Vitamin K 1.4µg 0.1µg 1%
Folate 9µg 12µg 1%
Net carbs 0g 10.02g N/A
Sugar 0g 0.03g N/A
Manganese 0.009mg 0mg 0%
Tryptophan 0.182mg 0.02mg 0%
Threonine 1.105mg 0.045mg 0%
Isoleucine 1.259mg 0.063mg 0%
Leucine 2.201mg 0.11mg 0%
Lysine 2.338mg 0.037mg 0%
Methionine 0.72mg 0.027mg 0%
Phenylalanine 1.093mg 0.078mg 0%
Valine 1.372mg 0.07mg 0%
Histidine 0.883mg 0.033mg 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% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1820.8%
Contains more FatsFats +3819%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.5%
~equal in Other ~0.22g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +11746.4%
Contains more Poly. FatPolyunsaturated fat +182.5%
Contains less Sat. FatSaturated fat -99%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.