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Malt vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between Malt and Flank steak?

  • Malt is richer in Calcium, while Flank steak is higher in Vitamin B12, Vitamin B3, Selenium, Vitamin B6, Zinc, Iron, and Phosphorus.
  • Flank steak's daily need coverage for Vitamin B12 is 50% higher.
  • Flank steak has 5 times less Calcium than Malt. Malt has 98mg of Calcium, while Flank steak has 20mg.
  • Malt is lower in Saturated Fat.

We used Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Malt vs Flank steak 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 Calcium +390%
Contains more Manganese +788.9%
Contains more Iron +728.6%
Contains more Magnesium +53.3%
Contains more Phosphorus +130.8%
Contains more Potassium +97.1%
Contains more Zinc +1095.1%
Contains more Copper +121.6%
Contains more Selenium +444.4%
Equal in Sodium - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +390%
Contains more Manganese +788.9%
Contains more Iron +728.6%
Contains more Magnesium +53.3%
Contains more Phosphorus +130.8%
Contains more Potassium +97.1%
Contains more Zinc +1095.1%
Contains more Copper +121.6%
Contains more Selenium +444.4%
Equal in Sodium - 56

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.
Malt
3
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +38.3%
Contains more Vitamin E +533.3%
Contains more Vitamin B1 +38.9%
Contains more Vitamin B3 +2742.9%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +1158.7%
Contains more Vitamin B12 +288.1%
Contains more Vitamin K +366.7%
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +38.3%
Contains more Vitamin E +533.3%
Contains more Vitamin B1 +38.9%
Contains more Vitamin B3 +2742.9%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +1158.7%
Contains more Vitamin B12 +288.1%
Contains more Vitamin K +366.7%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +26.8%
Contains more Protein +720.8%
Contains more Fats +150.2%
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +26.8%
Contains more Protein +720.8%
Contains more Fats +150.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -44.5%
Contains more Monounsaturated Fat +301.1%
Contains more Polyunsaturated fat +54.8%
65% 28% 7%
Saturated Fat: 1.883 g
Monounsaturated Fat: 0.827 g
Polyunsaturated fat: 0.208 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -44.5%
Contains more Monounsaturated Fat +301.1%
Contains more Polyunsaturated fat +54.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Malt Flank steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Malt Flank steak Opinion
Net carbs 10.7g 0g Malt
Protein 3.37g 27.66g Flank steak
Fats 3.29g 8.23g Flank steak
Carbs 11.2g 0g Malt
Calories 85kcal 192kcal Flank steak
Sugar 6.68g 0g Flank steak
Fiber 0.5g 0g Malt
Calcium 98mg 20mg Malt
Iron 0.21mg 1.74mg Flank steak
Magnesium 15mg 23mg Flank steak
Phosphorus 91mg 210mg Flank steak
Potassium 172mg 339mg Flank steak
Sodium 60mg 56mg Flank steak
Zinc 0.41mg 4.9mg Flank steak
Copper 0.037mg 0.082mg Flank steak
Manganese 0.08mg 0.009mg Malt
Selenium 5.4µg 29.4µg Flank steak
Vitamin A 95IU 0IU Malt
Vitamin A RAE 26µg 0µg Malt
Vitamin E 0.06mg 0.38mg Flank steak
Vitamin C 0.1mg 0mg Malt
Vitamin B1 0.054mg 0.075mg Flank steak
Vitamin B2 0.184mg 0.133mg Malt
Vitamin B3 0.259mg 7.363mg Flank steak
Vitamin B5 0.354mg 0.545mg Flank steak
Vitamin B6 0.046mg 0.579mg Flank steak
Folate 9µg 9µg
Vitamin B12 0.42µg 1.63µg Flank steak
Vitamin K 0.3µg 1.4µg Flank steak
Tryptophan 0.074mg 0.182mg Flank steak
Threonine 0.143mg 1.105mg Flank steak
Isoleucine 0.165mg 1.259mg Flank steak
Leucine 0.268mg 2.201mg Flank steak
Lysine 0.142mg 2.338mg Flank steak
Methionine 0.074mg 0.72mg Flank steak
Phenylalanine 0.15mg 1.093mg Flank steak
Valine 0.193mg 1.372mg Flank steak
Histidine 0.077mg 0.883mg Flank steak
Cholesterol 10mg 79mg Malt
Saturated Fat 1.883g 3.395g Malt
Monounsaturated Fat 0.827g 3.317g Flank steak
Polyunsaturated fat 0.208g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Malt
48%
Flank steak
Minerals Daily Need Coverage Score
17%
Malt
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Malt
Malt is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Malt
Malt is lower in Saturated Fat (difference - 1.512g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 6.68g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 59)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.