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Flank steak vs. Pound cake — In-Depth Nutrition Comparison

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How are flank steak and pound cake different?

  • Flank steak is richer in vitamin B12, selenium, vitamin B6, zinc, vitamin B3, and phosphorus, while pound cake is higher in vitamin B2, folate, and vitamin B1.
  • Flank steak covers your daily need for vitamin B12, 53% more than pound cake.
  • Flank steak contains 16 times more vitamin B6 than pound cake. Flank steak contains 0.579mg of vitamin B6, while pound cake contains 0.036mg.
  • Flank steak is lower in sodium.
  • Pound cake has a higher glycemic index (54) than flank steak (0).

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cake, pound, commercially prepared, butter (includes fresh and frozen) types were used in this article.

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Flank steak vs Pound cake 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 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +127.5%
Contains more IronIron +17.6%
Contains more CopperCopper +95.2%
Contains more ZincZinc +1039.5%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -85.1%
Contains more SeleniumSelenium +488%
Contains more CalciumCalcium +135%
Contains more ManganeseManganese +1122.2%

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% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Contains more Vitamin B3Vitamin B3 +355.9%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B6Vitamin B6 +1508.3%
Contains more Vitamin B12Vitamin B12 +352.8%
Contains more CholineCholine +60.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +71.1%
Contains more Vitamin B1Vitamin B1 +130.7%
Contains more Vitamin B2Vitamin B2 +87.2%
Contains more Vitamin KVitamin K +21.4%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg

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
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more ProteinProtein +453.2%
Contains more WaterWater +148%
Contains more FatsFats +69.6%
Contains more CarbsCarbs +∞%
~equal in Other ~1.53g

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
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Contains less Sat. FatSaturated fat -29.4%
Contains more Poly. FatPolyunsaturated fat +961.8%
~equal in Monounsaturated fat ~3.02g

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

All nutrients comparison - raw data values

Nutrient Flank steak Pound cake DV% diff.
Vitamin B12 1.63µg 0.36µg 53%
Protein 27.66g 5g 45%
Selenium 29.4µg 5µg 44%
Vitamin B6 0.579mg 0.036mg 42%
Zinc 4.9mg 0.43mg 41%
Vitamin B3 7.363mg 1.615mg 36%
Polyunsaturated fat 0.322g 3.419g 21%
Carbs 0g 53.64g 18%
Threonine 1.105mg 153mg 14%
Sodium 56mg 377mg 14%
Phosphorus 210mg 140mg 10%
Fats 8.23g 13.96g 9%
Vitamin B2 0.133mg 0.249mg 9%
Folate 9µg 42µg 8%
Vitamin B1 0.075mg 0.173mg 8%
Vitamin A 0µg 70µg 8%
Calories 192kcal 353kcal 8%
Starch 17.36g 7%
Choline 105.4mg 65.6mg 7%
Potassium 339mg 149mg 6%
Saturated fat 3.395g 4.811g 6%
Copper 0.082mg 0.042mg 4%
Vitamin D 34IU 4%
Magnesium 23mg 8mg 4%
Cholesterol 79mg 66mg 4%
Vitamin D 0.8µg 4%
Manganese 0.009mg 0.11mg 4%
Iron 1.74mg 1.48mg 3%
Calcium 20mg 47mg 3%
Fiber 0g 0.6g 2%
Vitamin E 0.38mg 0.65mg 2%
Vitamin B5 0.545mg 0.485mg 1%
Monounsaturated fat 3.317g 3.02g 1%
Net carbs 0g 53.04g N/A
Sugar 0g 33.36g N/A
Vitamin K 1.4µg 1.7µg 0%
Trans fat 0.192g N/A
Tryptophan 0.182mg 0.041mg 0%
Isoleucine 1.259mg 0.204mg 0%
Leucine 2.201mg 0.397mg 0%
Lysine 2.338mg 0.198mg 0%
Methionine 0.72mg 0.117mg 0%
Phenylalanine 1.093mg 0.239mg 0%
Valine 1.372mg 0.249mg 0%
Histidine 0.883mg 0.117mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g N/A

Which food is preferable for your diet?

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

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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
26%
Pound cake
Minerals Daily Need Coverage Score
54%
Flank steak
26%
Pound cake

Comparison summary

Which food is lower in Cholesterol?
Pound cake
Pound cake is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 33.36g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 321mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 1.416g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.