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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.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +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%
~equal in Iron ~1.74mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 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%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
28% 8% 64%
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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 -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.
Pancake Flank steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pancake Flank steak 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?

ok
ok
is better in case of low diet
Pancake Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Pancake
49%
Flank steak
Minerals Daily Need Coverage Score
42%
Pancake
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Pancake
Pancake is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Pancake
Pancake is lower in Saturated fat (difference - 1.273g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 383mg)
Which food is lower in glycemic index?
Flank steak
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.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.