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  6. Wheat vs. Flank steak

Wheat vs. Flank steak — In-Depth Nutrition Comparison

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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

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg
~equal in Vitamin B3 ~7.363mg

All nutrients comparison - raw data values

Nutrient Wheat Flank steak 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -86.6%
Contains more Poly. FatPolyunsaturated fat +203.7%
Contains more Mono. FatMonounsaturated fat +864.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.