Flank steak vs. Yogurt — In-Depth Nutrition Comparison
Compare
The main differences between Flank steak and Yogurt
- Flank steak is richer in Vitamin B3, Zinc, Vitamin B6, Vitamin B12, Selenium, Iron, and Choline, yet Yogurt is richer in Vitamin B2.
- Daily need coverage for Vitamin B3 from Flank steak is 45% higher.
- Flank steak contains 29 times more Saturated Fat than Yogurt. Flank steak contains 3.395g of Saturated Fat, while Yogurt contains 0.117g.
Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Yogurt, Greek, plain, nonfat.
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.
Contains
more
Iron
+2385.7%
Contains
more
Magnesium
+109.1%
Contains
more
Phosphorus
+55.6%
Contains
more
Potassium
+140.4%
Contains
more
Zinc
+842.3%
Contains
more
Copper
+382.4%
Contains
more
Selenium
+203.1%
Contains
more
Calcium
+450%
Contains
less
Sodium
-35.7%
Equal in Manganese - 0.009
Contains
more
Iron
+2385.7%
Contains
more
Magnesium
+109.1%
Contains
more
Phosphorus
+55.6%
Contains
more
Potassium
+140.4%
Contains
more
Zinc
+842.3%
Contains
more
Copper
+382.4%
Contains
more
Selenium
+203.1%
Contains
more
Calcium
+450%
Contains
less
Sodium
-35.7%
Equal in Manganese - 0.009
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 E
+3700%
Contains
more
Vitamin B1
+226.1%
Contains
more
Vitamin B3
+3439.9%
Contains
more
Vitamin B5
+64.7%
Contains
more
Vitamin B6
+819%
Contains
more
Folate
+28.6%
Contains
more
Vitamin B12
+117.3%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B2
+109%
Contains
more
Vitamin E
+3700%
Contains
more
Vitamin B1
+226.1%
Contains
more
Vitamin B3
+3439.9%
Contains
more
Vitamin B5
+64.7%
Contains
more
Vitamin B6
+819%
Contains
more
Folate
+28.6%
Contains
more
Vitamin B12
+117.3%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B2
+109%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+171.4%
Contains
more
Fats
+2010.3%
Contains
more
Carbs
+∞%
Contains
more
Water
+32.6%
Equal in Other - 0.72
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Contains
more
Protein
+171.4%
Contains
more
Fats
+2010.3%
Contains
more
Carbs
+∞%
Contains
more
Water
+32.6%
Equal in Other - 0.72
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+6158.5%
Contains
more
Polyunsaturated fat
+2583.3%
Contains
less
Saturated Fat
-96.6%
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
0.117 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.012 g
Contains
more
Monounsaturated Fat
+6158.5%
Contains
more
Polyunsaturated fat
+2583.3%
Contains
less
Saturated Fat
-96.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 3.6g |
|
| Protein | 27.66g | 10.19g |
|
| Fats | 8.23g | 0.39g |
|
| Carbs | 0g | 3.6g |
|
| Calories | 192kcal | 59kcal |
|
| Sugar | 0g | 3.24g |
|
| Calcium | 20mg | 110mg |
|
| Iron | 1.74mg | 0.07mg |
|
| Magnesium | 23mg | 11mg |
|
| Phosphorus | 210mg | 135mg |
|
| Potassium | 339mg | 141mg |
|
| Sodium | 56mg | 36mg |
|
| Zinc | 4.9mg | 0.52mg |
|
| Copper | 0.082mg | 0.017mg |
|
| Manganese | 0.009mg | 0.009mg | |
| Selenium | 29.4µg | 9.7µg |
|
| Vitamin A | 0IU | 4IU |
|
| Vitamin A RAE | 0µg | 1µg |
|
| Vitamin E | 0.38mg | 0.01mg |
|
| Vitamin B1 | 0.075mg | 0.023mg |
|
| Vitamin B2 | 0.133mg | 0.278mg |
|
| Vitamin B3 | 7.363mg | 0.208mg |
|
| Vitamin B5 | 0.545mg | 0.331mg |
|
| Vitamin B6 | 0.579mg | 0.063mg |
|
| Folate | 9µg | 7µg |
|
| Vitamin B12 | 1.63µg | 0.75µg |
|
| Vitamin K | 1.4µg | 0µg |
|
| Tryptophan | 0.182mg |
|
|
| Threonine | 1.105mg |
|
|
| Isoleucine | 1.259mg |
|
|
| Leucine | 2.201mg |
|
|
| Lysine | 2.338mg |
|
|
| Methionine | 0.72mg |
|
|
| Phenylalanine | 1.093mg |
|
|
| Valine | 1.372mg |
|
|
| Histidine | 0.883mg |
|
|
| Cholesterol | 79mg | 5mg |
|
| Trans Fat | 0.006g |
|
|
| Saturated Fat | 3.395g | 0.117g |
|
| Monounsaturated Fat | 3.317g | 0.053g |
|
| Polyunsaturated fat | 0.322g | 0.012g |
|
| Omega-6 - Linoleic acid | 0.01g |
|
|
| Omega-3 - ALA | 0.001g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
17%
Minerals Daily Need Coverage Score
54%
19%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 3.278g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 19)
Which food is cheaper?
Flank steak is cheaper (difference - $2.6)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins