Potato bread vs. Flank steak — In-Depth Nutrition Comparison
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How are potato bread and flank steak different?
- Potato bread is higher in folate, fiber, and phosphorus; however, flank steak is richer in vitamin B12, vitamin B3, selenium, zinc, and vitamin B6.
- Daily need coverage for vitamin B12 for flank steak is 62% higher.
- Flank steak has a lower glycemic index (0) than potato bread (61).
Bread, potato and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.
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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 MagnesiumMagnesium | +21.7% |
| Contains more CalciumCalcium | +840% |
| Contains more PotassiumPotassium | +111.8% |
| Contains more IronIron | +29.3% |
| Contains more CopperCopper | +14.6% |
| Contains more PhosphorusPhosphorus | +75.7% |
| Contains more ManganeseManganese | +2711.1% |
| Contains more ZincZinc | +240.3% |
| Contains less SodiumSodium | -85.1% |
| Contains more SeleniumSelenium | +209.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +23.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +150.7% |
| Contains more Vitamin B5Vitamin B5 | +49.9% |
| Contains more Vitamin KVitamin K | +385.7% |
| Contains more FolateFolate | +1300% |
| Contains more Vitamin B2Vitamin B2 | +25.5% |
| Contains more Vitamin B3Vitamin B3 | +489% |
| Contains more Vitamin B6Vitamin B6 | +149.6% |
| Contains more Vitamin B12Vitamin B12 | +986.7% |
| Contains more CholineCholine | +472.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.15µg | 1.63µg | 62% |
| Vitamin B3 | 1.25mg | 7.363mg | 38% |
| Selenium | 9.5µg | 29.4µg | 36% |
| Zinc | 1.44mg | 4.9mg | 31% |
| Protein | 12.5g | 27.66g | 30% |
| Folate | 126µg | 9µg | 29% |
| Vitamin B6 | 0.232mg | 0.579mg | 27% |
| Cholesterol | 0mg | 79mg | 26% |
| Fiber | 6.3g | 0g | 25% |
| Phosphorus | 369mg | 210mg | 23% |
| Calcium | 188mg | 20mg | 17% |
| Carbs | 47.07g | 0g | 16% |
| Choline | 18.4mg | 105.4mg | 16% |
| Saturated fat | 0g | 3.395g | 15% |
| Sodium | 375mg | 56mg | 14% |
| Potassium | 718mg | 339mg | 11% |
| Manganese | 0.253mg | 0.009mg | 11% |
| Vitamin B1 | 0.188mg | 0.075mg | 9% |
| Monounsaturated fat | 0g | 3.317g | 8% |
| Fats | 3.13g | 8.23g | 8% |
| Iron | 2.25mg | 1.74mg | 6% |
| Vitamin K | 6.8µg | 1.4µg | 5% |
| Vitamin B5 | 0.817mg | 0.545mg | 5% |
| Calories | 266kcal | 192kcal | 4% |
| Vitamin A | 24µg | 0µg | 3% |
| Vitamin B2 | 0.106mg | 0.133mg | 2% |
| Polyunsaturated fat | 0g | 0.322g | 2% |
| Vitamin E | 0.47mg | 0.38mg | 1% |
| Copper | 0.094mg | 0.082mg | 1% |
| Magnesium | 28mg | 23mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Net carbs | 40.77g | 0g | N/A |
| Vitamin D | 2IU | 0% | |
| Sugar | 9.38g | 0g | N/A |
| Tryptophan | 0.081mg | 0.182mg | 0% |
| Threonine | 0.224mg | 1.105mg | 0% |
| Isoleucine | 0.268mg | 1.259mg | 0% |
| Leucine | 0.44mg | 2.201mg | 0% |
| Lysine | 0.311mg | 2.338mg | 0% |
| Methionine | 0.112mg | 0.72mg | 0% |
| Phenylalanine | 0.285mg | 1.093mg | 0% |
| Valine | 0.305mg | 1.372mg | 0% |
| Histidine | 0.143mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-6350% |
| Contains more ProteinProtein | +121.3% |
| Contains more FatsFats | +162.9% |
| Contains more WaterWater | +91.3% |
