Wheat vs. Flank steak — In-Depth Nutrition Comparison
Compare
The main differences between wheat and flank steak
- Wheat is richer in manganese, selenium, copper, phosphorus, magnesium, vitamin B1, and iron, yet flank steak is richer in vitamin B12.
- Daily need coverage for manganese for wheat is 131% higher.
- Wheat contains 7 times more copper than flank steak. Wheat contains 0.553mg of copper, while flank steak contains 0.082mg.
- Wheat contains less saturated fat.
- Flank steak has a lower glycemic index than wheat .
Food types used in this article are Wheat, durum and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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.
| Contains more MagnesiumMagnesium | +526.1% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +27.1% |
| Contains more IronIron | +102.3% |
| Contains more CopperCopper | +574.4% |
| Contains more PhosphorusPhosphorus | +141.9% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +33366.7% |
| Contains more SeleniumSelenium | +204.1% |
| Contains more ZincZinc | +17.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +458.7% |
| Contains more Vitamin B5Vitamin B5 | +71.6% |
| Contains more FolateFolate | +377.8% |
| Contains more Vitamin B6Vitamin B6 | +38.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-3066.7% |
| Contains more ProteinProtein | +102.2% |
| Contains more FatsFats | +233.2% |
| Contains more WaterWater | +486.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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 | -86.6% |
| Contains more Poly. FatPolyunsaturated fat | +203.7% |
| Contains more Mono. FatMonounsaturated fat | +864.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 3.012mg | 0.009mg | 131% |
| Selenium | 89.4µg | 29.4µg | 109% |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Copper | 0.553mg | 0.082mg | 52% |
| Phosphorus | 508mg | 210mg | 43% |
| Magnesium | 144mg | 23mg | 29% |
| Vitamin B1 | 0.419mg | 0.075mg | 29% |
| Protein | 13.68g | 27.66g | 28% |
| Cholesterol | 0mg | 79mg | 26% |
| Carbs | 71.13g | 0g | 24% |
| Iron | 3.52mg | 1.74mg | 22% |
| Choline | 105.4mg | 19% | |
| Saturated fat | 0.454g | 3.395g | 13% |
| Vitamin B6 | 0.419mg | 0.579mg | 12% |
| Fats | 2.47g | 8.23g | 9% |
| Folate | 43µg | 9µg | 9% |
| Vitamin B5 | 0.935mg | 0.545mg | 8% |
| Zinc | 4.16mg | 4.9mg | 7% |
| Monounsaturated fat | 0.344g | 3.317g | 7% |
| Calories | 339kcal | 192kcal | 7% |
| Polyunsaturated fat | 0.978g | 0.322g | 4% |
| Vitamin B3 | 6.738mg | 7.363mg | 4% |
| Vitamin E | 0.38mg | 3% | |
| Potassium | 431mg | 339mg | 3% |
| Sodium | 2mg | 56mg | 2% |
| Vitamin B2 | 0.121mg | 0.133mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 34mg | 20mg | 1% |
| Net carbs | 71.13g | 0g | N/A |
| Tryptophan | 0.176mg | 0.182mg | 0% |
| Threonine | 0.366mg | 1.105mg | 0% |
| Isoleucine | 0.533mg | 1.259mg | 0% |
| Leucine | 0.934mg | 2.201mg | 0% |
| Lysine | 0.303mg | 2.338mg | 0% |
| Methionine | 0.221mg | 0.72mg | 0% |
| Phenylalanine | 0.681mg | 1.093mg | 0% |
| Valine | 0.594mg | 1.372mg | 0% |
| Histidine | 0.322mg | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
34%
49%
Minerals Daily Need Coverage Score
168%
54%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 2.941g)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 50)
Which food is cheaper?
Flank steak is cheaper (difference - $0.4)
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.