Flank steak vs. White chocolate — In-Depth Nutrition Comparison
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A recap on differences between flank steak and white chocolate
- Flank steak is higher in selenium, vitamin B12, vitamin B3, vitamin B6, zinc, iron, and choline, yet white chocolate is higher in calcium.
- White chocolate covers your daily saturated fat needs 80% more than flank steak.
- Flank steak contains 10 times more vitamin B6 than white chocolate. While flank steak contains 0.579mg of vitamin B6, white chocolate contains only 0.056mg.
- The amount of cholesterol in white chocolate 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 Candies, white chocolate.
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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.
| Contains more MagnesiumMagnesium | +91.7% |
| Contains more PotassiumPotassium | +18.5% |
| Contains more IronIron | +625% |
| Contains more CopperCopper | +36.7% |
| Contains more ZincZinc | +562.2% |
| Contains more PhosphorusPhosphorus | +19.3% |
| Contains less SodiumSodium | -37.8% |
| Contains more ManganeseManganese | +12.5% |
| Contains more SeleniumSelenium | +553.3% |
| Contains more CalciumCalcium | +895% |
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 B1Vitamin B1 | +19% |
| Contains more Vitamin B3Vitamin B3 | +888.3% |
| Contains more Vitamin B6Vitamin B6 | +933.9% |
| Contains more Vitamin B12Vitamin B12 | +191.1% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +257.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +152.6% |
| Contains more Vitamin B2Vitamin B2 | +112% |
| Contains more Vitamin B5Vitamin B5 | +11.6% |
| Contains more Vitamin KVitamin K | +550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 3.395g | 19.412g | 73% |
| Selenium | 29.4µg | 4.5µg | 45% |
| Vitamin B12 | 1.63µg | 0.56µg | 45% |
| Protein | 27.66g | 5.87g | 44% |
| Vitamin B3 | 7.363mg | 0.745mg | 41% |
| Vitamin B6 | 0.579mg | 0.056mg | 40% |
| Zinc | 4.9mg | 0.74mg | 38% |
| Fats | 8.23g | 32.09g | 37% |
| Carbs | 0g | 59.24g | 20% |
| Cholesterol | 79mg | 21mg | 19% |
| Iron | 1.74mg | 0.24mg | 19% |
| Calcium | 20mg | 199mg | 18% |
| Calories | 192kcal | 539kcal | 17% |
| Choline | 105.4mg | 29.5mg | 14% |
| Monounsaturated fat | 3.317g | 9.097g | 14% |
| Vitamin B2 | 0.133mg | 0.282mg | 11% |
| Vitamin K | 1.4µg | 9.1µg | 6% |
| Phosphorus | 210mg | 176mg | 5% |
| Polyunsaturated fat | 0.322g | 1.013g | 5% |
| Vitamin E | 0.38mg | 0.96mg | 4% |
| Magnesium | 23mg | 12mg | 3% |
| Copper | 0.082mg | 0.06mg | 2% |
| Potassium | 339mg | 286mg | 2% |
| Folate | 9µg | 7µg | 1% |
| Vitamin B1 | 0.075mg | 0.063mg | 1% |
| Vitamin B5 | 0.545mg | 0.608mg | 1% |
| Vitamin A | 0µg | 9µg | 1% |
| Sodium | 56mg | 90mg | 1% |
| Fiber | 0g | 0.2g | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 0g | 59.04g | N/A |
| Sugar | 0g | 59g | N/A |
| Manganese | 0.009mg | 0.008mg | 0% |
| 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% |
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:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
| Contains more ProteinProtein | +371.2% |
| Contains more WaterWater | +4836.2% |
| Contains more FatsFats | +289.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.5g
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
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
| Contains less Sat. FatSaturated fat | -82.5% |
| Contains more Mono. FatMonounsaturated fat | +174.3% |
| Contains more Poly. FatPolyunsaturated fat | +214.6% |
