Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sweet roll vs. Flank steak — In-Depth Nutrition Comparison

Compare

The main differences between sweet roll and flank steak

  • Sweet roll is richer in vitamin B1, folate, and manganese, yet flank steak is richer in vitamin B12, zinc, vitamin B6, vitamin B3, selenium, phosphorus, and choline.
  • Daily need coverage for vitamin B12 for flank steak is 62% higher.
  • Sweet roll contains 33 times more manganese than flank steak. Sweet roll contains 0.3mg of manganese, while flank steak contains 0.009mg.
  • Flank steak has a lower glycemic index than sweet roll.

Food types used in this article are Sweet rolls, cinnamon, commercially prepared with raisins and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Sweet roll 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +260%
Contains more ManganeseManganese +3233.3%
Contains more MagnesiumMagnesium +35.3%
Contains more PotassiumPotassium +205.4%
Contains more ZincZinc +730.5%
Contains more PhosphorusPhosphorus +176.3%
Contains less SodiumSodium -81.6%
Contains more SeleniumSelenium +72.9%
~equal in Iron ~1.74mg
~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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +423.7%
Contains more Vitamin B1Vitamin B1 +332%
Contains more Vitamin B2Vitamin B2 +99.2%
Contains more Vitamin KVitamin K +214.3%
Contains more FolateFolate +700%
Contains more Vitamin B3Vitamin B3 +208.9%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more Vitamin B6Vitamin B6 +441.1%
Contains more Vitamin B12Vitamin B12 +1064.3%
Contains more CholineCholine +155.2%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +99.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2933.3%
Contains more ProteinProtein +346.1%
Contains more WaterWater +158.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 -9.3%
Contains more Mono. FatMonounsaturated fat +44.6%
Contains more Poly. FatPolyunsaturated fat +2220.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet roll Flank steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium 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 Sweet roll Flank steak DV% diff.
Vitamin B12 0.14µg 1.63µg 62%
Polyunsaturated fat 7.473g 0.322g 48%
Protein 6.2g 27.66g 43%
Zinc 0.59mg 4.9mg 39%
Vitamin B6 0.107mg 0.579mg 36%
Vitamin B3 2.384mg 7.363mg 31%
Selenium 17µg 29.4µg 23%
Vitamin B1 0.324mg 0.075mg 21%
Phosphorus 76mg 210mg 19%
Carbs 50.9g 0g 17%
Folate 72µg 9µg 16%
Fats 16.4g 8.23g 13%
Manganese 0.3mg 0.009mg 13%
Choline 41.3mg 105.4mg 12%
Vitamin E 1.99mg 0.38mg 11%
Sodium 304mg 56mg 11%
Vitamin B2 0.265mg 0.133mg 10%
Fiber 2.4g 0g 10%
Calories 372kcal 192kcal 9%
Vitamin A 62µg 0µg 7%
Potassium 111mg 339mg 7%
Calcium 72mg 20mg 5%
Cholesterol 66mg 79mg 4%
Monounsaturated fat 4.797g 3.317g 4%
Vitamin B5 0.406mg 0.545mg 3%
Vitamin K 4.4µg 1.4µg 3%
Iron 1.6mg 1.74mg 2%
Vitamin C 2mg 0mg 2%
Magnesium 17mg 23mg 1%
Saturated fat 3.079g 3.395g 1%
Copper 0.088mg 0.082mg 1%
Net carbs 48.5g 0g N/A
Sugar 31.73g 0g N/A
Tryptophan 0.074mg 0.182mg 0%
Threonine 0.211mg 1.105mg 0%
Isoleucine 0.259mg 1.259mg 0%
Leucine 0.458mg 2.201mg 0%
Lysine 0.243mg 2.338mg 0%
Methionine 0.117mg 0.72mg 0%
Phenylalanine 0.3mg 1.093mg 0%
Valine 0.291mg 1.372mg 0%
Histidine 0.145mg 0.883mg 0%
Omega-3 - DHA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
31%
Sweet roll
49%
Flank steak
Minerals Daily Need Coverage Score
35%
Sweet roll
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Sweet roll
Sweet roll is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated fat?
Sweet roll
Sweet roll is lower in Saturated fat (difference - 0.316g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 31.73g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 248mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 40)
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.