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  6. Flank steak vs. White bread

Flank steak vs. White bread — In-Depth Nutrition Comparison

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What are the differences between flank steak and white bread?

  • Flank steak is higher in vitamin B12, vitamin B6, zinc, and choline; however, white bread is richer in vitamin B1, folate, iron, and manganese.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than white bread (73).

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Flank steak vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +169%
Contains more ZincZinc +562.2%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +33.6%
Contains more CalciumCalcium +620%
Contains more IronIron +107.5%
Contains more CopperCopper +23.2%
Contains more ManganeseManganese +5855.6%
~equal in Magnesium ~23mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin B3Vitamin B3 +54%
Contains more Vitamin B6Vitamin B6 +565.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +621.9%
Contains more Vitamin B1Vitamin B1 +610.7%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more FolateFolate +1133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.536mg

All nutrients comparison - raw data values

Nutrient Flank steak White bread DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 8.85g 38%
Vitamin B1 0.075mg 0.533mg 38%
Zinc 4.9mg 0.74mg 38%
Vitamin B6 0.579mg 0.087mg 38%
Folate 9µg 111µg 26%
Cholesterol 79mg 0mg 26%
Manganese 0.009mg 0.536mg 23%
Iron 1.74mg 3.61mg 23%
Sodium 56mg 490mg 19%
Choline 105.4mg 14.6mg 17%
Vitamin B3 7.363mg 4.78mg 16%
Carbs 0g 49.42g 16%
Phosphorus 210mg 98mg 16%
Starch 37.17g 15%
Selenium 29.4µg 22µg 13%
Calcium 20mg 144mg 12%
Saturated fat 3.395g 0.698g 12%
Fiber 0g 2.7g 11%
Polyunsaturated fat 0.322g 1.602g 9%
Fats 8.23g 3.33g 8%
Vitamin B2 0.133mg 0.243mg 8%
Monounsaturated fat 3.317g 0.599g 7%
Potassium 339mg 126mg 6%
Calories 192kcal 266kcal 4%
Fructose 2.43g 3%
Copper 0.082mg 0.101mg 2%
Vitamin E 0.38mg 0.22mg 1%
Vitamin K 1.4µg 0.2µg 1%
Net carbs 0g 46.72g N/A
Magnesium 23mg 23mg 0%
Sugar 0g 5.67g N/A
Vitamin B5 0.545mg 0.536mg 0%
Trans fat 0.027g N/A
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +212.5%
Contains more FatsFats +147.1%
Contains more WaterWater +76.2%
Contains more CarbsCarbs +∞%
~equal in Other ~1.98g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +453.8%
Contains less Sat. FatSaturated fat -79.4%
Contains more Poly. FatPolyunsaturated fat +397.5%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.