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Shortbread vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between shortbread and flank steak

  • Shortbread has more vitamin B1; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than shortbread.
  • Flank steak has 5 times less vitamin B1 than shortbread. Shortbread has 0.353mg of vitamin B1, while flank steak has 0.075mg.
  • Flank steak contains less saturated fat.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Cookies, shortbread, commercially prepared, plain and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Shortbread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 +71.3%
Contains more ManganeseManganese +4266.7%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +285.2%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +218.2%
Contains less SodiumSodium -84.1%
Contains more SeleniumSelenium +374.2%
~equal in Copper ~0.082mg

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.
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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 +542.1%
Contains more Vitamin B1Vitamin B1 +370.7%
Contains more Vitamin B2Vitamin B2 +136.1%
Contains more Vitamin KVitamin K +685.7%
Contains more FolateFolate +800%
Contains more Vitamin B3Vitamin B3 +124.8%
Contains more Vitamin B5Vitamin B5 +69.8%
Contains more Vitamin B6Vitamin B6 +715.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11611.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +218.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1816.7%
Contains more ProteinProtein +415.1%
Contains more WaterWater +1682.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +102.2%
Contains more Poly. FatPolyunsaturated fat +2485.7%
Contains less Sat. FatSaturated fat -58.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Polyunsaturated fat 8.326g 0.322g 53%
Protein 5.37g 27.66g 45%
Selenium 6.2µg 29.4µg 42%
Zinc 0.49mg 4.9mg 40%
Vitamin B6 0.071mg 0.579mg 39%
Fats 26.22g 8.23g 28%
Cholesterol 0mg 79mg 26%
Vitamin B3 3.275mg 7.363mg 26%
Vitamin B1 0.353mg 0.075mg 23%
Carbs 63.78g 0g 21%
Saturated fat 8.105g 3.395g 21%
Phosphorus 66mg 210mg 21%
Choline 0.9mg 105.4mg 19%
Folate 81µg 9µg 18%
Manganese 0.393mg 0.009mg 17%
Starch 40.47g 17%
Calories 514kcal 192kcal 16%
Iron 2.98mg 1.74mg 16%
Vitamin E 2.44mg 0.38mg 14%
Vitamin B2 0.314mg 0.133mg 14%
Sodium 353mg 56mg 13%
Vitamin K 11µg 1.4µg 8%
Monounsaturated fat 6.708g 3.317g 8%
Potassium 88mg 339mg 7%
Fiber 1.3g 0g 5%
Vitamin B5 0.321mg 0.545mg 4%
Magnesium 14mg 23mg 2%
Copper 0.09mg 0.082mg 1%
Calcium 13mg 20mg 1%
Net carbs 62.48g 0g N/A
Sugar 21.65g 0g N/A
Trans fat 0.714g N/A
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Shortbread
49%
Flank steak
Minerals Daily Need Coverage Score
34%
Shortbread
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Shortbread
Shortbread is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 21.65g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 4.71g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 64)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.