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  6. Flank steak vs. Soy milk

Flank steak vs. Soy milk — In-Depth Nutrition Comparison

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How are flank steak and soy milk different?

  • Flank steak is higher than soy milk in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, choline, and iron.
  • Flank steak covers your daily need for vitamin B12, 68% more than soy milk.
  • Soy milk has a higher glycemic index (37) than flank steak (0).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Soymilk, original, and vanilla, unfortified types were used in this article.

Infographic

Flank steak vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +187.3%
Contains more IronIron +171.9%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +303.8%
Contains more SeleniumSelenium +512.5%
Contains more CalciumCalcium +25%
Contains more CopperCopper +56.1%
Contains more ManganeseManganese +2377.8%
~equal in Magnesium ~25mg
~equal in Sodium ~51mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +1335.3%
Contains more Vitamin B5Vitamin B5 +46.1%
Contains more Vitamin B6Vitamin B6 +651.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +346.6%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Soy milk DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 3.27g 49%
Selenium 29.4µg 4.8µg 45%
Vitamin B3 7.363mg 0.513mg 43%
Zinc 4.9mg 0.12mg 43%
Vitamin B6 0.579mg 0.077mg 39%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 52mg 23%
Saturated fat 3.395g 0.205g 15%
Choline 105.4mg 23.6mg 15%
Iron 1.74mg 0.64mg 14%
Fats 8.23g 1.75g 10%
Manganese 0.009mg 0.223mg 9%
Calories 192kcal 54kcal 7%
Monounsaturated fat 3.317g 0.401g 7%
Potassium 339mg 118mg 7%
Vitamin B2 0.133mg 0.069mg 5%
Copper 0.082mg 0.128mg 5%
Polyunsaturated fat 0.322g 0.961g 4%
Vitamin B5 0.545mg 0.373mg 3%
Vitamin E 0.38mg 0.11mg 2%
Folate 9µg 18µg 2%
Carbs 0g 6.28g 2%
Fiber 0g 0.6g 2%
Calcium 20mg 25mg 1%
Vitamin K 1.4µg 3µg 1%
Vitamin B1 0.075mg 0.06mg 1%
Net carbs 0g 5.68g N/A
Magnesium 23mg 25mg 0%
Sugar 0g 3.99g N/A
Sodium 56mg 51mg 0%
Tryptophan 0.182mg 0.038mg 0%
Threonine 1.105mg 0.108mg 0%
Isoleucine 1.259mg 0.114mg 0%
Leucine 2.201mg 0.186mg 0%
Lysine 2.338mg 0.131mg 0%
Methionine 0.72mg 0.027mg 0%
Phenylalanine 1.093mg 0.113mg 0%
Valine 1.372mg 0.117mg 0%
Histidine 0.883mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +745.9%
Contains more FatsFats +370.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.2%
~equal in Other ~0.65g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +727.2%
Contains less Sat. FatSaturated fat -94%
Contains more Poly. FatPolyunsaturated fat +198.4%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.