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  6. Millet raw vs. Flank steak

Millet raw vs. Flank steak — In-Depth Nutrition Comparison

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How are millet raw and flank steak different?

  • Millet raw is higher in copper, manganese, fiber, vitamin B1, magnesium, and folate; however, flank steak is richer in vitamin B12, selenium, and zinc.
  • Daily need coverage for copper for millet raw is 74% higher.
  • Flank steak has a lower glycemic index (0) than millet raw (71).

Millet, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 MagnesiumMagnesium +395.7%
Contains more IronIron +73%
Contains more CopperCopper +814.6%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +18033.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +73.8%
Contains more ZincZinc +191.7%
Contains more SeleniumSelenium +988.9%

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.
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 B1Vitamin B1 +461.3%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more FolateFolate +844.4%
Contains more Vitamin EVitamin E +660%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Millet raw Flank steak DV% diff.
Copper 0.75mg 0.082mg 74%
Manganese 1.632mg 0.009mg 71%
Vitamin B12 0µg 1.63µg 68%
Selenium 2.7µg 29.4µg 49%
Fiber 8.5g 0g 34%
Protein 11.02g 27.66g 33%
Vitamin B1 0.421mg 0.075mg 29%
Zinc 1.68mg 4.9mg 29%
Cholesterol 0mg 79mg 26%
Carbs 72.85g 0g 24%
Magnesium 114mg 23mg 22%
Choline 105.4mg 19%
Folate 85µg 9µg 19%
Vitamin B3 4.72mg 7.363mg 17%
Iron 3.01mg 1.74mg 16%
Vitamin B6 0.384mg 0.579mg 15%
Saturated fat 0.723g 3.395g 12%
Polyunsaturated fat 2.134g 0.322g 12%
Vitamin B2 0.29mg 0.133mg 12%
Phosphorus 285mg 210mg 11%
Calories 378kcal 192kcal 9%
Vitamin B5 0.848mg 0.545mg 6%
Monounsaturated fat 0.773g 3.317g 6%
Fats 4.22g 8.23g 6%
Potassium 195mg 339mg 4%
Vitamin E 0.05mg 0.38mg 2%
Sodium 5mg 56mg 2%
Calcium 8mg 20mg 1%
Net carbs 64.35g 0g N/A
Vitamin K 0.9µg 1.4µg 0%
Tryptophan 0.119mg 0.182mg 0%
Threonine 0.353mg 1.105mg 0%
Isoleucine 0.465mg 1.259mg 0%
Leucine 1.4mg 2.201mg 0%
Lysine 0.212mg 2.338mg 0%
Methionine 0.221mg 0.72mg 0%
Phenylalanine 0.58mg 1.093mg 0%
Valine 0.578mg 1.372mg 0%
Histidine 0.236mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 OtherOther +-5500%
Contains more ProteinProtein +151%
Contains more FatsFats +95%
Contains more WaterWater +640.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -78.7%
Contains more Poly. FatPolyunsaturated fat +562.7%
Contains more Mono. FatMonounsaturated fat +329.1%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.