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  6. Flank steak vs. Shortbread

Flank steak vs. Shortbread — In-Depth Nutrition Comparison

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Significant differences between flank steak and shortbread

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and choline; however, shortbread is richer in vitamin B1.
  • Flank steak covers your daily vitamin B12 needs 68% more than shortbread.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cookies, shortbread, commercially prepared, plain.

Infographic

Flank steak vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +285.2%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +218.2%
Contains less SodiumSodium -84.1%
Contains more SeleniumSelenium +374.2%
Contains more IronIron +71.3%
Contains more ManganeseManganese +4266.7%
~equal in Copper ~0.09mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B3Vitamin B3 +124.8%
Contains more Vitamin B5Vitamin B5 +69.8%
Contains more Vitamin B6Vitamin B6 +715.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11611.1%
Contains more Vitamin EVitamin E +542.1%
Contains more Vitamin B1Vitamin B1 +370.7%
Contains more Vitamin B2Vitamin B2 +136.1%
Contains more Vitamin KVitamin K +685.7%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Shortbread DV% diff.
Vitamin B12 1.63µg 0µg 68%
Polyunsaturated fat 0.322g 8.326g 53%
Protein 27.66g 5.37g 45%
Selenium 29.4µg 6.2µg 42%
Zinc 4.9mg 0.49mg 40%
Vitamin B6 0.579mg 0.071mg 39%
Fats 8.23g 26.22g 28%
Cholesterol 79mg 0mg 26%
Vitamin B3 7.363mg 3.275mg 26%
Vitamin B1 0.075mg 0.353mg 23%
Carbs 0g 63.78g 21%
Saturated fat 3.395g 8.105g 21%
Phosphorus 210mg 66mg 21%
Choline 105.4mg 0.9mg 19%
Folate 9µg 81µg 18%
Manganese 0.009mg 0.393mg 17%
Starch 40.47g 17%
Calories 192kcal 514kcal 16%
Iron 1.74mg 2.98mg 16%
Vitamin E 0.38mg 2.44mg 14%
Vitamin B2 0.133mg 0.314mg 14%
Sodium 56mg 353mg 13%
Vitamin K 1.4µg 11µg 8%
Monounsaturated fat 3.317g 6.708g 8%
Potassium 339mg 88mg 7%
Fiber 0g 1.3g 5%
Vitamin B5 0.545mg 0.321mg 4%
Magnesium 23mg 14mg 2%
Copper 0.082mg 0.09mg 1%
Calcium 20mg 13mg 1%
Net carbs 0g 62.48g N/A
Sugar 0g 21.65g N/A
Trans fat 0.714g N/A
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +415.1%
Contains more WaterWater +1682.5%
Contains more FatsFats +218.6%
Contains more CarbsCarbs +∞%
~equal in Other ~1.03g

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -58.1%
Contains more Mono. FatMonounsaturated fat +102.2%
Contains more Poly. FatPolyunsaturated fat +2485.7%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.