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  6. Pastry vs. Flank steak

Pastry vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between pastry and flank steak

  • Pastry is higher in vitamin B1 and manganese, yet flank steak is higher in vitamin B12, vitamin B6, zinc, phosphorus, vitamin B3, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than pastry.
  • Pastry contains 54 times more manganese than flank steak. While pastry contains 0.488mg of manganese, flank steak contains only 0.009mg.
  • The amount of saturated fat in flank steak is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pastry vs Flank steak infographic
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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.
Pastry
Pastry
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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 IronIron +47.1%
Contains more CopperCopper +39%
Contains more ManganeseManganese +5322.2%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +455.7%
Contains more ZincZinc +824.5%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -77.5%
Contains more SeleniumSelenium +21.5%

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.
Pastry
Pastry
5
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 EVitamin E +42.1%
Contains more Vitamin B1Vitamin B1 +430.7%
Contains more Vitamin B2Vitamin B2 +112.8%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +766.7%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2657.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1546.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pastry Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Monounsaturated fat 21.597g 3.317g 46%
Fats 38.1g 8.23g 46%
Vitamin B6 0.021mg 0.579mg 43%
Protein 7.3g 27.66g 41%
Zinc 0.53mg 4.9mg 40%
Polyunsaturated fat 4.894g 0.322g 30%
Saturated fat 9.643g 3.395g 28%
Vitamin B1 0.398mg 0.075mg 27%
Cholesterol 0mg 79mg 26%
Manganese 0.488mg 0.009mg 21%
Phosphorus 60mg 210mg 21%
Vitamin B3 4.168mg 7.363mg 20%
Calories 551kcal 192kcal 18%
Choline 6.4mg 105.4mg 18%
Folate 78µg 9µg 17%
Carbs 45.1g 0g 15%
Vitamin K 16.1µg 1.4µg 12%
Vitamin B2 0.283mg 0.133mg 12%
Vitamin B5 0mg 0.545mg 11%
Iron 2.56mg 1.74mg 10%
Selenium 24.2µg 29.4µg 9%
Sodium 249mg 56mg 8%
Potassium 61mg 339mg 8%
Fiber 1.5g 0g 6%
Copper 0.114mg 0.082mg 4%
Magnesium 16mg 23mg 2%
Calcium 10mg 20mg 1%
Vitamin E 0.54mg 0.38mg 1%
Net carbs 43.6g 0g N/A
Sugar 0.74g 0g N/A
Tryptophan 0.085mg 0.182mg 0%
Threonine 0.196mg 1.105mg 0%
Isoleucine 0.272mg 1.259mg 0%
Leucine 0.508mg 2.201mg 0%
Lysine 0.142mg 2.338mg 0%
Methionine 0.129mg 0.72mg 0%
Phenylalanine 0.362mg 1.093mg 0%
Valine 0.308mg 1.372mg 0%
Histidine 0.156mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 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 +362.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1766.7%
Contains more ProteinProtein +278.9%
Contains more WaterWater +654.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 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 more Mono. FatMonounsaturated fat +551.1%
Contains more Poly. FatPolyunsaturated fat +1419.9%
Contains less Sat. FatSaturated fat -64.8%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.