Flank steak vs. Wafer — In-Depth Nutrition Comparison
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A recap on differences between flank steak and wafer
- Flank steak is higher in vitamin B12, selenium, vitamin B6, zinc, and vitamin B3, yet wafer is higher in copper, manganese, and iron.
- Flank steak covers your daily vitamin B12 needs 64% more than wafer.
- Flank steak contains 40 times more cholesterol than wafer. While flank steak contains 79mg of cholesterol, wafer contains only 2mg.
- The glycemic index of flank steak is lower.
Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cookies, chocolate wafers.
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.
| Contains more PotassiumPotassium | +61.4% |
| Contains more ZincZinc | +349.5% |
| Contains more PhosphorusPhosphorus | +59.1% |
| Contains less SodiumSodium | -90.3% |
| Contains more SeleniumSelenium | +415.8% |
| Contains more MagnesiumMagnesium | +130.4% |
| Contains more CalciumCalcium | +55% |
| Contains more IronIron | +130.5% |
| Contains more CopperCopper | +464.6% |
| Contains more ManganeseManganese | +7633.3% |
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.
| Contains more Vitamin B3Vitamin B3 | +157.6% |
| Contains more Vitamin B5Vitamin B5 | +43% |
| Contains more Vitamin B6Vitamin B6 | +1035.3% |
| Contains more Vitamin B12Vitamin B12 | +1711.1% |
| Contains more CholineCholine | +637.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +89.5% |
| Contains more Vitamin B1Vitamin B1 | +170.7% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin KVitamin K | +71.4% |
| Contains more FolateFolate | +422.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.09µg | 64% |
| Selenium | 29.4µg | 5.7µg | 43% |
| Protein | 27.66g | 6.6g | 42% |
| Copper | 0.082mg | 0.463mg | 42% |
| Vitamin B6 | 0.579mg | 0.051mg | 41% |
| Zinc | 4.9mg | 1.09mg | 35% |
| Manganese | 0.009mg | 0.696mg | 30% |
| Vitamin B3 | 7.363mg | 2.858mg | 28% |
| Iron | 1.74mg | 4.01mg | 28% |
| Polyunsaturated fat | 0.322g | 4.153g | 26% |
| Cholesterol | 79mg | 2mg | 26% |
| Carbs | 0g | 72.7g | 24% |
| Sodium | 56mg | 580mg | 23% |
| Choline | 105.4mg | 14.3mg | 17% |
| Fiber | 0g | 3.4g | 14% |
| Calories | 192kcal | 433kcal | 12% |
| Phosphorus | 210mg | 132mg | 11% |
| Vitamin B1 | 0.075mg | 0.203mg | 11% |
| Vitamin B2 | 0.133mg | 0.266mg | 10% |
| Folate | 9µg | 47µg | 10% |
| Fats | 8.23g | 14.2g | 9% |
| Magnesium | 23mg | 53mg | 7% |
| Monounsaturated fat | 3.317g | 4.865g | 4% |
| Potassium | 339mg | 210mg | 4% |
| Saturated fat | 3.395g | 4.241g | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin B5 | 0.545mg | 0.381mg | 3% |
| Vitamin E | 0.38mg | 0.72mg | 2% |
| Calcium | 20mg | 31mg | 1% |
| Vitamin K | 1.4µg | 2.4µg | 1% |
| Net carbs | 0g | 69.3g | N/A |
| Sugar | 0g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.182mg | 0.096mg | 0% |
| Threonine | 1.105mg | 0.22mg | 0% |
| Isoleucine | 1.259mg | 0.261mg | 0% |
| Leucine | 2.201mg | 0.447mg | 0% |
| Lysine | 2.338mg | 0.281mg | 0% |
| Methionine | 0.72mg | 0.105mg | 0% |
| Phenylalanine | 1.093mg | 0.308mg | 0% |
| Valine | 1.372mg | 0.323mg | 0% |
| Histidine | 0.883mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +319.1% |
| Contains more WaterWater | +1326% |
| Contains more FatsFats | +72.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -19.9% |
| Contains more Mono. FatMonounsaturated fat | +46.7% |
| Contains more Poly. FatPolyunsaturated fat | +1189.8% |
