Flank steak vs. Waffle — In-Depth Nutrition Comparison
Compare
A recap on differences between flank steak and waffle
- Flank steak is higher in vitamin B12, vitamin B6, zinc, and vitamin B3, yet waffle is higher in selenium, calcium, vitamin B2, vitamin B1, and manganese.
- Flank steak covers your daily vitamin B12 needs 58% more than waffle.
- Flank steak contains 10 times more vitamin B6 than waffle. While flank steak contains 0.579mg of vitamin B6, waffle contains only 0.056mg.
- The amount of sodium in flank steak is lower.
- 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 Waffles, plain, prepared from recipe.
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.
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +113.2% |
| Contains more CopperCopper | +32.3% |
| Contains more ZincZinc | +620.6% |
| Contains less SodiumSodium | -89% |
| Contains more CalciumCalcium | +1175% |
| Contains more IronIron | +32.8% |
| Contains more ManganeseManganese | +2844.4% |
| Contains more SeleniumSelenium | +57.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +255.2% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin B6Vitamin B6 | +933.9% |
| Contains more Vitamin B12Vitamin B12 | +552% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +250.7% |
| Contains more Vitamin B2Vitamin B2 | +160.9% |
| Contains more FolateFolate | +411.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.25µg | 58% |
| Polyunsaturated fat | 0.322g | 6.785g | 43% |
| Vitamin B6 | 0.579mg | 0.056mg | 40% |
| Protein | 27.66g | 7.9g | 40% |
| Zinc | 4.9mg | 0.68mg | 38% |
| Vitamin B3 | 7.363mg | 2.073mg | 33% |
| Selenium | 29.4µg | 46.2µg | 31% |
| Calcium | 20mg | 255mg | 24% |
| Sodium | 56mg | 511mg | 20% |
| Choline | 105.4mg | 19% | |
| Vitamin B2 | 0.133mg | 0.347mg | 16% |
| Vitamin B1 | 0.075mg | 0.263mg | 16% |
| Carbs | 0g | 32.9g | 11% |
| Manganese | 0.009mg | 0.265mg | 11% |
| Folate | 9µg | 46µg | 9% |
| Fats | 8.23g | 14.1g | 9% |
| Iron | 1.74mg | 2.31mg | 7% |
| Vitamin A | 0µg | 65µg | 7% |
| Calories | 192kcal | 291kcal | 5% |
| Potassium | 339mg | 159mg | 5% |
| Vitamin E | 0.38mg | 3% | |
| Cholesterol | 79mg | 69mg | 3% |
| Phosphorus | 210mg | 190mg | 3% |
| Copper | 0.082mg | 0.062mg | 2% |
| Saturated fat | 3.395g | 2.866g | 2% |
| Monounsaturated fat | 3.317g | 3.521g | 1% |
| Vitamin B5 | 0.545mg | 0.485mg | 1% |
| Magnesium | 23mg | 19mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 0g | 32.9g | N/A |
| Tryptophan | 0.182mg | 0.099mg | 0% |
| Threonine | 1.105mg | 0.289mg | 0% |
| Isoleucine | 1.259mg | 0.362mg | 0% |
| Leucine | 2.201mg | 0.63mg | 0% |
| Lysine | 2.338mg | 0.384mg | 0% |
| Methionine | 0.72mg | 0.179mg | 0% |
| Phenylalanine | 1.093mg | 0.395mg | 0% |
| Valine | 1.372mg | 0.409mg | 0% |
| Histidine | 0.883mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | 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:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more ProteinProtein | +250.1% |
| Contains more WaterWater | +52.8% |
| Contains more FatsFats | +71.3% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~3.1g
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
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains less Sat. FatSaturated fat | -15.6% |
| Contains more Poly. FatPolyunsaturated fat | +2007.1% |
~equal in
Monounsaturated fat
~3.521g
