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  6. Flank steak vs. Sweet roll

Flank steak vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between flank steak and sweet roll

  • Flank steak is richer in vitamin B12, zinc, vitamin B6, vitamin B3, selenium, phosphorus, and choline, yet sweet roll is richer in vitamin B1, folate, and manganese.
  • Daily need coverage for vitamin B12 for flank steak is 62% higher.
  • Flank steak contains 8 times more zinc than sweet roll. Flank steak contains 4.9mg of zinc, while sweet roll contains 0.59mg.
  • Flank steak has a lower glycemic index than sweet roll.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Flank steak vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +35.3%
Contains more PotassiumPotassium +205.4%
Contains more ZincZinc +730.5%
Contains more PhosphorusPhosphorus +176.3%
Contains less SodiumSodium -81.6%
Contains more SeleniumSelenium +72.9%
Contains more CalciumCalcium +260%
Contains more ManganeseManganese +3233.3%
~equal in Iron ~1.6mg
~equal in Copper ~0.088mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B3Vitamin B3 +208.9%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more Vitamin B6Vitamin B6 +441.1%
Contains more Vitamin B12Vitamin B12 +1064.3%
Contains more CholineCholine +155.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +423.7%
Contains more Vitamin B1Vitamin B1 +332%
Contains more Vitamin B2Vitamin B2 +99.2%
Contains more Vitamin KVitamin K +214.3%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Sweet roll DV% diff.
Vitamin B12 1.63µg 0.14µg 62%
Polyunsaturated fat 0.322g 7.473g 48%
Protein 27.66g 6.2g 43%
Zinc 4.9mg 0.59mg 39%
Vitamin B6 0.579mg 0.107mg 36%
Vitamin B3 7.363mg 2.384mg 31%
Selenium 29.4µg 17µg 23%
Vitamin B1 0.075mg 0.324mg 21%
Phosphorus 210mg 76mg 19%
Carbs 0g 50.9g 17%
Folate 9µg 72µg 16%
Fats 8.23g 16.4g 13%
Manganese 0.009mg 0.3mg 13%
Choline 105.4mg 41.3mg 12%
Vitamin E 0.38mg 1.99mg 11%
Sodium 56mg 304mg 11%
Vitamin B2 0.133mg 0.265mg 10%
Fiber 0g 2.4g 10%
Calories 192kcal 372kcal 9%
Vitamin A 0µg 62µg 7%
Potassium 339mg 111mg 7%
Calcium 20mg 72mg 5%
Cholesterol 79mg 66mg 4%
Monounsaturated fat 3.317g 4.797g 4%
Vitamin B5 0.545mg 0.406mg 3%
Vitamin K 1.4µg 4.4µg 3%
Iron 1.74mg 1.6mg 2%
Vitamin C 0mg 2mg 2%
Magnesium 23mg 17mg 1%
Saturated fat 3.395g 3.079g 1%
Copper 0.082mg 0.088mg 1%
Net carbs 0g 48.5g N/A
Sugar 0g 31.73g N/A
Tryptophan 0.182mg 0.074mg 0%
Threonine 1.105mg 0.211mg 0%
Isoleucine 1.259mg 0.259mg 0%
Leucine 2.201mg 0.458mg 0%
Lysine 2.338mg 0.243mg 0%
Methionine 0.72mg 0.117mg 0%
Phenylalanine 1.093mg 0.3mg 0%
Valine 1.372mg 0.291mg 0%
Histidine 0.883mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +346.1%
Contains more WaterWater +158.8%
Contains more FatsFats +99.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.7g

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Mono. FatMonounsaturated fat +44.6%
Contains more Poly. FatPolyunsaturated fat +2220.8%
~equal in Saturated fat ~3.079g

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.