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  6. Pound cake vs. Flank steak

Pound cake vs. Flank steak — In-Depth Nutrition Comparison

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How are Pound cake and Flank steak different?

  • Pound cake is richer in Vitamin B2, Folate, and Vitamin B1, while Flank steak is higher in Vitamin B12, Selenium, Vitamin B6, Zinc, Vitamin B3, and Phosphorus.
  • Flank steak covers your daily need of Vitamin B12 53% more than Pound cake.
  • Pound cake contains 7 times more Sodium than Flank steak. Pound cake contains 377mg of Sodium, while Flank steak contains 56mg.

Cake, pound, commercially prepared, butter (includes fresh and frozen) and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Pound cake 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.
Pound cake
Pound cake
2
:
8
Flank steak
Flank steak
Contains more Calcium +135%
Contains more Manganese +1122.2%
Contains more Iron +17.6%
Contains more Magnesium +187.5%
Contains more Phosphorus +50%
Contains more Potassium +127.5%
Contains less Sodium -85.1%
Contains more Zinc +1039.5%
Contains more Copper +95.2%
Contains more Selenium +488%
Pound cake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 6% 60% 14% 50% 12% 14% 15% 28%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +135%
Contains more Manganese +1122.2%
Contains more Iron +17.6%
Contains more Magnesium +187.5%
Contains more Phosphorus +50%
Contains more Potassium +127.5%
Contains less Sodium -85.1%
Contains more Zinc +1039.5%
Contains more Copper +95.2%
Contains more Selenium +488%

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.
Pound cake
Pound cake
7
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +71.1%
Contains more Vitamin B1 +130.7%
Contains more Vitamin B2 +87.2%
Contains more Folate +366.7%
Contains more Vitamin K +21.4%
Contains more Vitamin B3 +355.9%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +1508.3%
Contains more Vitamin B12 +352.8%
Pound cake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 14% 24% 0% 44% 58% 31% 30% 9% 32% 45% 5%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +71.1%
Contains more Vitamin B1 +130.7%
Contains more Vitamin B2 +87.2%
Contains more Folate +366.7%
Contains more Vitamin K +21.4%
Contains more Vitamin B3 +355.9%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +1508.3%
Contains more Vitamin B12 +352.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pound cake
Pound cake
3
:
2
Flank steak
Flank steak
Contains more Fats +69.6%
Contains more Carbs +∞%
Contains more Protein +453.2%
Contains more Water +148%
Pound cake
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +69.6%
Contains more Carbs +∞%
Contains more Protein +453.2%
Contains more Water +148%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pound cake
Pound cake
1
:
2
Flank steak
Flank steak
Contains more Polyunsaturated fat +961.8%
Contains less Saturated Fat -29.4%
Equal in Monounsaturated Fat - 3.317
Pound cake
43% 27% 30%
Saturated Fat: 4.811 g
Monounsaturated Fat: 3.02 g
Polyunsaturated fat: 3.419 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Polyunsaturated fat +961.8%
Contains less Saturated Fat -29.4%
Equal in Monounsaturated Fat - 3.317

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pound cake Flank steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pound cake Flank steak Opinion
Net carbs 53.04g 0g Pound cake
Protein 5g 27.66g Flank steak
Fats 13.96g 8.23g Pound cake
Carbs 53.64g 0g Pound cake
Calories 353kcal 192kcal Pound cake
Starch 17.36g Pound cake
Fructose 0.33g Pound cake
Sugar 33.36g 0g Flank steak
Fiber 0.6g 0g Pound cake
Calcium 47mg 20mg Pound cake
Iron 1.48mg 1.74mg Flank steak
Magnesium 8mg 23mg Flank steak
Phosphorus 140mg 210mg Flank steak
Potassium 149mg 339mg Flank steak
Sodium 377mg 56mg Flank steak
Zinc 0.43mg 4.9mg Flank steak
Copper 0.042mg 0.082mg Flank steak
Manganese 0.11mg 0.009mg Pound cake
Selenium 5µg 29.4µg Flank steak
Vitamin A 241IU 0IU Pound cake
Vitamin A RAE 70µg 0µg Pound cake
Vitamin E 0.65mg 0.38mg Pound cake
Vitamin D 34IU Pound cake
Vitamin D 0.8µg Pound cake
Vitamin B1 0.173mg 0.075mg Pound cake
Vitamin B2 0.249mg 0.133mg Pound cake
Vitamin B3 1.615mg 7.363mg Flank steak
Vitamin B5 0.485mg 0.545mg Flank steak
Vitamin B6 0.036mg 0.579mg Flank steak
Folate 42µg 9µg Pound cake
Vitamin B12 0.36µg 1.63µg Flank steak
Vitamin K 1.7µg 1.4µg Pound cake
Tryptophan 0.041mg 0.182mg Flank steak
Threonine 153mg 1.105mg Pound cake
Isoleucine 0.204mg 1.259mg Flank steak
Leucine 0.397mg 2.201mg Flank steak
Lysine 0.198mg 2.338mg Flank steak
Methionine 0.117mg 0.72mg Flank steak
Phenylalanine 0.239mg 1.093mg Flank steak
Valine 0.249mg 1.372mg Flank steak
Histidine 0.117mg 0.883mg Flank steak
Cholesterol 66mg 79mg Pound cake
Trans Fat 0.192g Flank steak
Saturated Fat 4.811g 3.395g Flank steak
Omega-3 - DHA 0.007g 0g Pound cake
Omega-3 - EPA 0.001g 0g Pound cake
Omega-3 - DPA 0.005g 0g Pound cake
Monounsaturated Fat 3.02g 3.317g Flank steak
Polyunsaturated fat 3.419g 0.322g Pound cake
Omega-6 - Eicosadienoic acid 0.004g Pound cake
Omega-6 - Linoleic acid 2.895g Pound cake
Omega-6 - Gamma-linoleic acid 0.015g Pound cake
Omega-3 - ALA 0.372g Pound cake
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Pound cake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pound cake Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Pound cake
48%
Flank steak
Minerals Daily Need Coverage Score
26%
Pound cake
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Pound cake
Pound cake is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 33.36g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 321mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 1.416g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.