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  6. Flank steak vs. Whey

Flank steak vs. Whey — In-Depth Nutrition Comparison

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Important differences between flank steak and whey

  • Whey has less vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, iron, and choline.
  • Flank steak's daily need coverage for vitamin B12 is 56% more.
  • Flank steak has 100 times more vitamin B3 than whey. Flank steak has 7.363mg of vitamin B3, while whey has 0.074mg.
  • Whey is lower in cholesterol.
  • Whey has a higher glycemic index than flank steak.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Whey, sweet, fluid.

Infographic

Flank steak vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +110.6%
Contains more IronIron +2800%
Contains more CopperCopper +1950%
Contains more ZincZinc +3669.2%
Contains more PhosphorusPhosphorus +356.5%
Contains more ManganeseManganese +800%
Contains more SeleniumSelenium +1447.4%
Contains more CalciumCalcium +135%
~equal in Sodium ~54mg

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%
Whey
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B3Vitamin B3 +9850%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B6Vitamin B6 +1767.7%
Contains more Vitamin B12Vitamin B12 +482.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +558.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Whey DV% diff.
Vitamin B12 1.63µg 0.28µg 56%
Protein 27.66g 0.85g 54%
Selenium 29.4µg 1.9µg 50%
Vitamin B3 7.363mg 0.074mg 46%
Zinc 4.9mg 0.13mg 43%
Vitamin B6 0.579mg 0.031mg 42%
Cholesterol 79mg 2mg 26%
Phosphorus 210mg 46mg 23%
Iron 1.74mg 0.06mg 21%
Choline 105.4mg 16mg 16%
Saturated fat 3.395g 0.23g 14%
Fats 8.23g 0.36g 12%
Copper 0.082mg 0.004mg 9%
Calories 192kcal 27kcal 8%
Monounsaturated fat 3.317g 0.1g 8%
Potassium 339mg 161mg 5%
Magnesium 23mg 8mg 4%
Vitamin B5 0.545mg 0.383mg 3%
Vitamin B1 0.075mg 0.036mg 3%
Calcium 20mg 47mg 3%
Vitamin E 0.38mg 0mg 3%
Polyunsaturated fat 0.322g 0.011g 2%
Vitamin B2 0.133mg 0.158mg 2%
Folate 9µg 1µg 2%
Carbs 0g 5.14g 2%
Vitamin K 1.4µg 0µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 5.14g N/A
Sugar 0g 5.14g N/A
Sodium 56mg 54mg 0%
Vitamin A 0µg 3µg 0%
Manganese 0.009mg 0.001mg 0%
Tryptophan 0.182mg 0.013mg 0%
Threonine 1.105mg 0.054mg 0%
Isoleucine 1.259mg 0.047mg 0%
Leucine 2.201mg 0.078mg 0%
Lysine 2.338mg 0.068mg 0%
Methionine 0.72mg 0.016mg 0%
Phenylalanine 1.093mg 0.027mg 0%
Valine 1.372mg 0.046mg 0%
Histidine 0.883mg 0.016mg 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
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +3154.1%
Contains more FatsFats +2186.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.1%
~equal in Other ~0.53g

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3217%
Contains more Poly. FatPolyunsaturated fat +2827.3%
Contains less Sat. FatSaturated fat -93.2%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.