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Steak vs. Flour — In-Depth Nutrition Comparison

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How are steak and flour different?

  • Steak is richer in vitamin B12, zinc, and vitamin B6, while flour is higher in vitamin B1, folate, iron, vitamin B2, and fiber.
  • Steak covers your daily need for vitamin B12, 92% more than flour.
  • Flour has a higher glycemic index (72) than steak (0).

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Steak vs Flour 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.
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +160.7%
Contains more ZincZinc +805.7%
Contains more PhosphorusPhosphorus +50.9%
Contains more CalciumCalcium +25%
Contains more IronIron +93.3%
Contains more CopperCopper +69.4%
Contains less SodiumSodium -96.6%
~equal in Magnesium ~22mg
~equal in Selenium ~33.9µg

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.
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +1036.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +433.3%
Contains more Vitamin B1Vitamin B1 +960.8%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more FolateFolate +2950%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
4
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +140.6%
Contains more FatsFats +1840.8%
Contains more WaterWater +366.4%
Contains more OtherOther +17.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +10441.4%
Contains more Poly. FatPolyunsaturated fat +116.9%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Flour DV% diff.
Vitamin B12 2.2µg 0µg 92%
Vitamin B1 0.074mg 0.785mg 59%
Zinc 6.34mg 0.7mg 51%
Folate 6µg 183µg 44%
Saturated fat 8.443g 0.155g 38%
Vitamin B6 0.5mg 0.044mg 35%
Manganese 0.682mg 30%
Protein 24.85g 10.33g 29%
Iron 2.4mg 4.64mg 28%
Fats 19.02g 0.98g 28%
Cholesterol 78mg 0mg 26%
Carbs 0g 76.31g 25%
Monounsaturated fat 9.171g 0.087g 23%
Vitamin B2 0.301mg 0.494mg 15%
Fiber 0g 2.7g 11%
Vitamin B5 0.438mg 9%
Phosphorus 163mg 108mg 8%
Copper 0.085mg 0.144mg 7%
Vitamin B3 5.149mg 5.904mg 5%
Calories 271kcal 364kcal 5%
Potassium 279mg 107mg 5%
Selenium 31.8µg 33.9µg 4%
Polyunsaturated fat 0.896g 0.413g 3%
Sodium 58mg 2mg 2%
Choline 10.4mg 2%
Vitamin K 1.6µg 0.3µg 1%
Vitamin D 6IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 7µg 0µg 1%
Net carbs 0g 73.61g N/A
Magnesium 23mg 22mg 0%
Calcium 12mg 15mg 0%
Sugar 0g 0.27g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.278mg 0.127mg 0%
Threonine 1.171mg 0.281mg 0%
Isoleucine 1.157mg 0.357mg 0%
Leucine 2.142mg 0.71mg 0%
Lysine 2.38mg 0.228mg 0%
Methionine 0.672mg 0.183mg 0%
Phenylalanine 0.997mg 0.52mg 0%
Valine 1.242mg 0.415mg 0%
Histidine 0.931mg 0.23mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Flour
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
45%
Steak
46%
Flour
Minerals Daily Need Coverage Score
59%
Steak
59%
Flour

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 72)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 8.288g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.