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  6. Soy milk vs. Flank steak

Soy milk vs. Flank steak — In-Depth Nutrition Comparison

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How are soy milk and flank steak different?

  • Flank steak is higher than soy milk in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, choline, and iron.
  • Flank steak covers your daily need for vitamin B12, 68% more than soy milk.
  • Soy milk is lower in saturated fat.
  • Soy milk has a higher glycemic index (37) than flank steak (0).

Soymilk, original, and vanilla, unfortified and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +25%
Contains more CopperCopper +56.1%
Contains more ManganeseManganese +2377.8%
Contains more PotassiumPotassium +187.3%
Contains more IronIron +171.9%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +303.8%
Contains more SeleniumSelenium +512.5%
~equal in Magnesium ~23mg
~equal in Sodium ~56mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 KVitamin K +114.3%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +1335.3%
Contains more Vitamin B5Vitamin B5 +46.1%
Contains more Vitamin B6Vitamin B6 +651.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +346.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Soy milk Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 3.27g 27.66g 49%
Selenium 4.8µg 29.4µg 45%
Vitamin B3 0.513mg 7.363mg 43%
Zinc 0.12mg 4.9mg 43%
Vitamin B6 0.077mg 0.579mg 39%
Cholesterol 0mg 79mg 26%
Phosphorus 52mg 210mg 23%
Saturated fat 0.205g 3.395g 15%
Choline 23.6mg 105.4mg 15%
Iron 0.64mg 1.74mg 14%
Fats 1.75g 8.23g 10%
Manganese 0.223mg 0.009mg 9%
Calories 54kcal 192kcal 7%
Monounsaturated fat 0.401g 3.317g 7%
Potassium 118mg 339mg 7%
Vitamin B2 0.069mg 0.133mg 5%
Copper 0.128mg 0.082mg 5%
Polyunsaturated fat 0.961g 0.322g 4%
Vitamin B5 0.373mg 0.545mg 3%
Vitamin E 0.11mg 0.38mg 2%
Folate 18µg 9µg 2%
Carbs 6.28g 0g 2%
Fiber 0.6g 0g 2%
Calcium 25mg 20mg 1%
Vitamin K 3µg 1.4µg 1%
Vitamin B1 0.06mg 0.075mg 1%
Net carbs 5.68g 0g N/A
Magnesium 25mg 23mg 0%
Sugar 3.99g 0g N/A
Sodium 51mg 56mg 0%
Tryptophan 0.038mg 0.182mg 0%
Threonine 0.108mg 1.105mg 0%
Isoleucine 0.114mg 1.259mg 0%
Leucine 0.186mg 2.201mg 0%
Lysine 0.131mg 2.338mg 0%
Methionine 0.027mg 0.72mg 0%
Phenylalanine 0.113mg 1.093mg 0%
Valine 0.117mg 1.372mg 0%
Histidine 0.061mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.2%
Contains more OtherOther +-1183.3%
Contains more ProteinProtein +745.9%
Contains more FatsFats +370.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 less Sat. FatSaturated fat -94%
Contains more Poly. FatPolyunsaturated fat +198.4%
Contains more Mono. FatMonounsaturated fat +727.2%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.