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  6. Milk vs. Flank steak

Milk vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between milk and flank steak

  • The amount of vitamin B12, selenium, vitamin B3, vitamin B6, zinc, iron, phosphorus, and choline in flank steak is higher than in milk.
  • Flank steak covers your daily vitamin B12 needs 48% more than milk.
  • Milk contains less saturated fat.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains more CalciumCalcium +525%
Contains less SodiumSodium -21.4%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +126%
Contains more IronIron +5700%
Contains more CopperCopper +720%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +121.1%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +790.9%

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.
Milk
Milk
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +7817.2%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +1464.9%
Contains more Vitamin B12Vitamin B12 +246.8%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +80%
Contains more CholineCholine +495.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Flank steak DV% diff.
Protein 3.37g 27.66g 49%
Vitamin B12 0.47µg 1.63µg 48%
Selenium 3.3µg 29.4µg 47%
Vitamin B3 0.093mg 7.363mg 45%
Vitamin B6 0.037mg 0.579mg 42%
Zinc 0.42mg 4.9mg 41%
Cholesterol 5mg 79mg 25%
Iron 0.03mg 1.74mg 21%
Choline 17.7mg 105.4mg 16%
Phosphorus 95mg 210mg 16%
Saturated fat 0.633g 3.395g 13%
Fats 0.97g 8.23g 11%
Calcium 125mg 20mg 11%
Calories 42kcal 192kcal 8%
Monounsaturated fat 0.277g 3.317g 8%
Copper 0.01mg 0.082mg 8%
Potassium 150mg 339mg 6%
Vitamin A 58µg 0µg 6%
Vitamin D 1.2µg 6%
Vitamin D 48IU 6%
Vitamin B1 0.02mg 0.075mg 5%
Vitamin B5 0.361mg 0.545mg 4%
Vitamin B2 0.185mg 0.133mg 4%
Magnesium 11mg 23mg 3%
Vitamin E 0.01mg 0.38mg 2%
Carbs 4.99g 0g 2%
Polyunsaturated fat 0.035g 0.322g 2%
Sodium 44mg 56mg 1%
Vitamin K 0.1µg 1.4µg 1%
Folate 5µg 9µg 1%
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Manganese 0.003mg 0.009mg 0%
Tryptophan 0.043mg 0.182mg 0%
Threonine 0.143mg 1.105mg 0%
Isoleucine 0.174mg 1.259mg 0%
Leucine 0.319mg 2.201mg 0%
Lysine 0.282mg 2.338mg 0%
Methionine 0.088mg 0.72mg 0%
Phenylalanine 0.174mg 1.093mg 0%
Valine 0.22mg 1.372mg 0%
Histidine 0.101mg 0.883mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.1%
Contains more OtherOther +-1350%
Contains more ProteinProtein +720.8%
Contains more FatsFats +748.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +1097.5%
Contains more Poly. FatPolyunsaturated fat +820%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.