Porridge vs. Flank steak — In-Depth Nutrition Comparison

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Differences between porridge and flank steak

Porridge has more iron, while flank steak has more vitamin B12, selenium, vitamin B6, zinc, vitamin B3, phosphorus, and potassium.
Flank steak's daily need coverage for vitamin B12 is 68% higher.
Flank steak contains 2 times less iron than porridge. Porridge contains 3.74mg of iron, while flank steak contains 1.74mg.
The amount of saturated fat in porridge is lower.
Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of porridge is 66.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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.

Porridge

Flank steak

Contains more CalciumCalcium	+335%
Contains more IronIron	+114.9%
Contains less SodiumSodium	-89.3%

Contains more MagnesiumMagnesium	+360%
Contains more PotassiumPotassium	+2018.8%
Contains more CopperCopper	+105%
Contains more ZincZinc	+3669.2%
Contains more PhosphorusPhosphorus	+1300%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+950%

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.

Porridge

Flank steak

Contains more FolateFolate

+33.3%

Contains more Vitamin EVitamin E	+1800%
Contains more Vitamin B1Vitamin B1	+36.4%
Contains more Vitamin B2Vitamin B2	+432%
Contains more Vitamin B3Vitamin B3	+1316%
Contains more Vitamin B5Vitamin B5	+667.6%
Contains more Vitamin B6Vitamin B6	+4353.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1300%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	1.63µg	68%
Protein	1.44g	27.66g	52%
Selenium	2.8µg	29.4µg	48%
Vitamin B6	0.013mg	0.579mg	44%
Vitamin B3	0.52mg	7.363mg	43%
Zinc	0.13mg	4.9mg	43%
Phosphorus	15mg	210mg	28%
Cholesterol	0mg	79mg	26%
Iron	3.74mg	1.74mg	25%
Choline		105.4mg	19%
Saturated fat	0.033g	3.395g	15%
Fats	0.21g	8.23g	12%
Potassium	16mg	339mg	10%
Vitamin B5	0.071mg	0.545mg	9%
Vitamin B2	0.025mg	0.133mg	8%
Monounsaturated fat	0.028g	3.317g	8%
Calories	50kcal	192kcal	7%
Calcium	87mg	20mg	7%
Copper	0.04mg	0.082mg	5%
Carbs	10.52g	0g	4%
Magnesium	5mg	23mg	4%
Vitamin B1	0.055mg	0.075mg	2%
Sodium	6mg	56mg	2%
Fiber	0.5g	0g	2%
Vitamin E	0.02mg	0.38mg	2%
Polyunsaturated fat	0.114g	0.322g	1%
Vitamin K	0.1µg	1.4µg	1%
Folate	12µg	9µg	1%
Net carbs	10.02g	0g	N/A
Sugar	0.03g	0g	N/A
Manganese	0mg	0.009mg	0%
Tryptophan	0.02mg	0.182mg	0%
Threonine	0.045mg	1.105mg	0%
Isoleucine	0.063mg	1.259mg	0%
Leucine	0.11mg	2.201mg	0%
Lysine	0.037mg	2.338mg	0%
Methionine	0.027mg	0.72mg	0%
Phenylalanine	0.078mg	1.093mg	0%
Valine	0.07mg	1.372mg	0%
Histidine	0.033mg	0.883mg	0%