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Pizza vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between pizza and flank steak?

  • Pizza is higher in vitamin B1, folate, and calcium; however, flank steak is richer in vitamin B12, vitamin B6, zinc, vitamin B3, and selenium.
  • Flank steak's daily need coverage for vitamin B12 is 50% more.
  • Flank steak contains 11 times less sodium than pizza. Pizza contains 598mg of sodium, while flank steak contains 56mg.
  • Flank steak has a lower glycemic index (0) than pizza (60).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Pizza 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.
Pizza
Pizza
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
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 +840%
Contains more IronIron +42.5%
Contains more CopperCopper +28%
Contains more ManganeseManganese +3900%
Contains more PotassiumPotassium +97.1%
Contains more ZincZinc +265.7%
Contains less SodiumSodium -90.6%
Contains more SeleniumSelenium +47.7%
~equal in Magnesium ~23mg
~equal in Phosphorus ~210mg

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.
Pizza
Pizza
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
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 EVitamin E +118.4%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more Vitamin KVitamin K +378.6%
Contains more FolateFolate +933.3%
Contains more Vitamin B3Vitamin B3 +92.5%
Contains more Vitamin B6Vitamin B6 +623.8%
Contains more Vitamin B12Vitamin B12 +288.1%
Contains more CholineCholine +542.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pizza Flank steak DV% diff.
Vitamin B12 0.42µg 1.63µg 50%
Vitamin B6 0.08mg 0.579mg 38%
Protein 11.39g 27.66g 33%
Zinc 1.34mg 4.9mg 32%
Vitamin B1 0.39mg 0.075mg 26%
Sodium 598mg 56mg 24%
Vitamin B3 3.825mg 7.363mg 22%
Cholesterol 17mg 79mg 21%
Folate 93µg 9µg 21%
Selenium 19.9µg 29.4µg 17%
Calcium 188mg 20mg 17%
Choline 16.4mg 105.4mg 16%
Manganese 0.36mg 0.009mg 15%
Carbs 33.33g 0g 11%
Vitamin B5 0.545mg 11%
Starch 26.95g 11%
Fiber 2.3g 0g 9%
Iron 2.48mg 1.74mg 9%
Polyunsaturated fat 1.681g 0.322g 9%
Vitamin A 69µg 0µg 8%
Potassium 172mg 339mg 5%
Saturated fat 4.465g 3.395g 5%
Vitamin B2 0.195mg 0.133mg 5%
Vitamin K 6.7µg 1.4µg 4%
Calories 266kcal 192kcal 4%
Vitamin E 0.83mg 0.38mg 3%
Copper 0.105mg 0.082mg 3%
Vitamin C 1.4mg 0mg 2%
Monounsaturated fat 2.608g 3.317g 2%
Fats 9.69g 8.23g 2%
Fructose 1g 1%
Phosphorus 216mg 210mg 1%
Net carbs 31.03g 0g N/A
Magnesium 24mg 23mg 0%
Sugar 3.58g 0g N/A
Trans fat 0.241g N/A
Tryptophan 0.182mg 0%
Threonine 0.41mg 1.105mg 0%
Isoleucine 0.564mg 1.259mg 0%
Leucine 1.139mg 2.201mg 0%
Lysine 0.77mg 2.338mg 0%
Methionine 0.264mg 0.72mg 0%
Phenylalanine 0.664mg 1.093mg 0%
Valine 0.72mg 1.372mg 0%
Histidine 0.355mg 0.883mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
3
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 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 +17.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4133.3%
Contains more ProteinProtein +142.8%
Contains more WaterWater +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 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 Poly. FatPolyunsaturated fat +422%
Contains less Sat. FatSaturated fat -24%
Contains more Mono. FatMonounsaturated fat +27.2%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.