Pancake vs. Flank steak — In-Depth Nutrition Comparison
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Differences between pancake and flank steak
- Pancake has more calcium, vitamin B2, vitamin B1, and manganese, while flank steak has more vitamin B12, vitamin B6, zinc, vitamin B3, and selenium.
- Flank steak's daily need coverage for vitamin B12 is 59% higher.
- Flank steak contains 22 times less manganese than pancake. Pancake contains 0.2mg of manganese, while flank steak contains 0.009mg.
- The amount of sodium in flank steak is lower.
- Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of pancake is 66.
The food types used in this comparison are Pancakes, plain, prepared from recipe and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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 CalciumCalcium | +995% |
| Contains more ManganeseManganese | +2122.2% |
| Contains more MagnesiumMagnesium | +43.8% |
| Contains more PotassiumPotassium | +156.8% |
| Contains more CopperCopper | +67.3% |
| Contains more ZincZinc | +775% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -87.2% |
| Contains more SeleniumSelenium | +97.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +168% |
| Contains more Vitamin B2Vitamin B2 | +111.3% |
| Contains more FolateFolate | +322.2% |
| Contains more Vitamin B3Vitamin B3 | +369.9% |
| Contains more Vitamin B5Vitamin B5 | +34.6% |
| Contains more Vitamin B6Vitamin B6 | +1158.7% |
| Contains more Vitamin B12Vitamin B12 | +640.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.4 g
Fats:
9.7 g
Carbs:
28.3 g
Water:
52.9 g
Other:
2.7 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +17.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-4600% |
| Contains more ProteinProtein | +332.2% |
| Contains more WaterWater | +21.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.122 g
Monounsaturated fat:
Mono. Fat
2.474 g
Polyunsaturated fat:
Poly. Fat
4.447 g
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 | -37.5% |
| Contains more Poly. FatPolyunsaturated fat | +1281.1% |
| Contains more Mono. FatMonounsaturated fat | +34.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.22µg | 1.63µg | 59% |
| Protein | 6.4g | 27.66g | 43% |
| Vitamin B6 | 0.046mg | 0.579mg | 41% |
| Zinc | 0.56mg | 4.9mg | 39% |
| Vitamin B3 | 1.567mg | 7.363mg | 36% |
| Polyunsaturated fat | 4.447g | 0.322g | 28% |
| Selenium | 14.9µg | 29.4µg | 26% |
| Calcium | 219mg | 20mg | 20% |
| Choline | 105.4mg | 19% | |
| Sodium | 439mg | 56mg | 17% |
| Vitamin B1 | 0.201mg | 0.075mg | 11% |
| Vitamin B2 | 0.281mg | 0.133mg | 11% |
| Carbs | 28.3g | 0g | 9% |
| Manganese | 0.2mg | 0.009mg | 8% |
| Phosphorus | 159mg | 210mg | 7% |
| Folate | 38µg | 9µg | 7% |
| Cholesterol | 59mg | 79mg | 7% |
| Vitamin A | 54µg | 0µg | 6% |
| Potassium | 132mg | 339mg | 6% |
| Saturated fat | 2.122g | 3.395g | 6% |
| Copper | 0.049mg | 0.082mg | 4% |
| Vitamin E | 0.38mg | 3% | |
| Vitamin B5 | 0.405mg | 0.545mg | 3% |
| Monounsaturated fat | 2.474g | 3.317g | 2% |
| Calories | 227kcal | 192kcal | 2% |
| Magnesium | 16mg | 23mg | 2% |
| Fats | 9.7g | 8.23g | 2% |
| Vitamin K | 1.4µg | 1% | |
| Iron | 1.8mg | 1.74mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 28.3g | 0g | N/A |
| Tryptophan | 0.08mg | 0.182mg | 0% |
| Threonine | 0.237mg | 1.105mg | 0% |
| Isoleucine | 0.297mg | 1.259mg | 0% |
| Leucine | 0.513mg | 2.201mg | 0% |
| Lysine | 0.321mg | 2.338mg | 0% |
| Methionine | 0.147mg | 0.72mg | 0% |
| Phenylalanine | 0.319mg | 1.093mg | 0% |
| Valine | 0.335mg | 1.372mg | 0% |
| Histidine | 0.152mg | 0.883mg | 0% |
| Omega-3 - DHA | 0.005g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
49%
Minerals Daily Need Coverage Score
42%
54%
Comparison summary
Which food is lower in Cholesterol?
Pancake is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Pancake is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Pancake is lower in Saturated fat (difference - 1.273g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 383mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 66)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.