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  6. Flank steak vs. Wheat

Flank steak vs. Wheat — In-Depth Nutrition Comparison

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The main differences between flank steak and wheat

  • Flank steak is richer in vitamin B12, yet wheat is richer in manganese, selenium, copper, phosphorus, magnesium, vitamin B1, and iron.
  • Daily need coverage for manganese for wheat is 131% higher.
  • Wheat contains less cholesterol.
  • Flank steak has a lower glycemic index than wheat .

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Wheat, durum.

Infographic

Flank steak vs Wheat 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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more ZincZinc +17.8%
Contains more MagnesiumMagnesium +526.1%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +27.1%
Contains more IronIron +102.3%
Contains more CopperCopper +574.4%
Contains more PhosphorusPhosphorus +141.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +33366.7%
Contains more SeleniumSelenium +204.1%

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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +458.7%
Contains more Vitamin B5Vitamin B5 +71.6%
Contains more FolateFolate +377.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.121mg
~equal in Vitamin B3 ~6.738mg

All nutrients comparison - raw data values

Nutrient Flank steak Wheat DV% diff.
Manganese 0.009mg 3.012mg 131%
Selenium 29.4µg 89.4µg 109%
Vitamin B12 1.63µg 0µg 68%
Copper 0.082mg 0.553mg 52%
Phosphorus 210mg 508mg 43%
Magnesium 23mg 144mg 29%
Vitamin B1 0.075mg 0.419mg 29%
Protein 27.66g 13.68g 28%
Cholesterol 79mg 0mg 26%
Carbs 0g 71.13g 24%
Iron 1.74mg 3.52mg 22%
Choline 105.4mg 19%
Saturated fat 3.395g 0.454g 13%
Vitamin B6 0.579mg 0.419mg 12%
Fats 8.23g 2.47g 9%
Folate 9µg 43µg 9%
Vitamin B5 0.545mg 0.935mg 8%
Zinc 4.9mg 4.16mg 7%
Monounsaturated fat 3.317g 0.344g 7%
Calories 192kcal 339kcal 7%
Polyunsaturated fat 0.322g 0.978g 4%
Vitamin B3 7.363mg 6.738mg 4%
Vitamin E 0.38mg 3%
Potassium 339mg 431mg 3%
Sodium 56mg 2mg 2%
Vitamin B2 0.133mg 0.121mg 1%
Vitamin K 1.4µg 1%
Calcium 20mg 34mg 1%
Net carbs 0g 71.13g N/A
Tryptophan 0.182mg 0.176mg 0%
Threonine 1.105mg 0.366mg 0%
Isoleucine 1.259mg 0.533mg 0%
Leucine 2.201mg 0.934mg 0%
Lysine 2.338mg 0.303mg 0%
Methionine 0.72mg 0.221mg 0%
Phenylalanine 1.093mg 0.681mg 0%
Valine 1.372mg 0.594mg 0%
Histidine 0.883mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +102.2%
Contains more FatsFats +233.2%
Contains more WaterWater +486.6%
Contains more CarbsCarbs +∞%
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +864.2%
Contains less Sat. FatSaturated fat -86.6%
Contains more Poly. FatPolyunsaturated fat +203.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.