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  6. Flank steak vs. Flour

Flank steak vs. Flour — In-Depth Nutrition Comparison

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How are flank steak and flour different?

  • Flank steak is higher in vitamin B12, vitamin B6, zinc, and choline; however, flour is richer in vitamin B1, folate, iron, manganese, and vitamin B2.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than flour (72).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Flank steak vs Flour 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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +216.8%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +94.4%
Contains more IronIron +166.7%
Contains more CopperCopper +75.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +7477.8%
Contains more SeleniumSelenium +15.3%
~equal in Magnesium ~22mg

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%
Flour
Flour
3
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B6Vitamin B6 +1215.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +913.5%
Contains more Vitamin B1Vitamin B1 +946.7%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more FolateFolate +1933.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Flour DV% diff.
Vitamin B12 1.63µg 0µg 68%
Vitamin B1 0.075mg 0.785mg 59%
Folate 9µg 183µg 44%
Vitamin B6 0.579mg 0.044mg 41%
Zinc 4.9mg 0.7mg 38%
Iron 1.74mg 4.64mg 36%
Protein 27.66g 10.33g 35%
Manganese 0.009mg 0.682mg 29%
Vitamin B2 0.133mg 0.494mg 28%
Cholesterol 79mg 0mg 26%
Carbs 0g 76.31g 25%
Choline 105.4mg 10.4mg 17%
Saturated fat 3.395g 0.155g 15%
Phosphorus 210mg 108mg 15%
Fats 8.23g 0.98g 11%
Fiber 0g 2.7g 11%
Vitamin B3 7.363mg 5.904mg 9%
Calories 192kcal 364kcal 9%
Selenium 29.4µg 33.9µg 8%
Monounsaturated fat 3.317g 0.087g 8%
Copper 0.082mg 0.144mg 7%
Potassium 339mg 107mg 7%
Sodium 56mg 2mg 2%
Vitamin E 0.38mg 0.06mg 2%
Vitamin B5 0.545mg 0.438mg 2%
Polyunsaturated fat 0.322g 0.413g 1%
Calcium 20mg 15mg 1%
Vitamin K 1.4µg 0.3µg 1%
Net carbs 0g 73.61g N/A
Magnesium 23mg 22mg 0%
Sugar 0g 0.27g N/A
Tryptophan 0.182mg 0.127mg 0%
Threonine 1.105mg 0.281mg 0%
Isoleucine 1.259mg 0.357mg 0%
Leucine 2.201mg 0.71mg 0%
Lysine 2.338mg 0.228mg 0%
Methionine 0.72mg 0.183mg 0%
Phenylalanine 1.093mg 0.52mg 0%
Valine 1.372mg 0.415mg 0%
Histidine 0.883mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +167.8%
Contains more FatsFats +739.8%
Contains more WaterWater +438.3%
Contains more CarbsCarbs +∞%
~equal in Other ~0.46g

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +3712.6%
Contains less Sat. FatSaturated fat -95.4%
Contains more Poly. FatPolyunsaturated fat +28.3%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.