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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
54%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 77mg)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 524mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 0.846g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 61)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
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.