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Flour vs. Flank steak — In-Depth Nutrition Comparison

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How are flour and flank steak different?

  • Flour is higher in vitamin B1, folate, iron, manganese, and vitamin B2; however, flank steak is richer in vitamin B12, vitamin B6, zinc, and choline.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flour contains 76 times more manganese than flank steak. While flour contains 0.682mg of manganese, flank steak contains only 0.009mg.
  • Flank steak has a lower glycemic index (0) than flour (72).

Wheat flour, white, all-purpose, enriched, bleached and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Flour 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.
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%
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 IronIron +166.7%
Contains more CopperCopper +75.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +7477.8%
Contains more SeleniumSelenium +15.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +216.8%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +94.4%
~equal in Magnesium ~23mg

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.
Flour
3
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%
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 +946.7%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more FolateFolate +1933.3%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B6Vitamin B6 +1215.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +913.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +-866.7%
Contains more ProteinProtein +167.8%
Contains more FatsFats +739.8%
Contains more WaterWater +438.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -95.4%
Contains more Poly. FatPolyunsaturated fat +28.3%
Contains more Mono. FatMonounsaturated fat +3712.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Vitamin B1 0.785mg 0.075mg 59%
Folate 183µg 9µg 44%
Vitamin B6 0.044mg 0.579mg 41%
Zinc 0.7mg 4.9mg 38%
Iron 4.64mg 1.74mg 36%
Protein 10.33g 27.66g 35%
Manganese 0.682mg 0.009mg 29%
Vitamin B2 0.494mg 0.133mg 28%
Cholesterol 0mg 79mg 26%
Carbs 76.31g 0g 25%
Choline 10.4mg 105.4mg 17%
Saturated fat 0.155g 3.395g 15%
Phosphorus 108mg 210mg 15%
Fats 0.98g 8.23g 11%
Fiber 2.7g 0g 11%
Vitamin B3 5.904mg 7.363mg 9%
Calories 364kcal 192kcal 9%
Selenium 33.9µg 29.4µg 8%
Monounsaturated fat 0.087g 3.317g 8%
Copper 0.144mg 0.082mg 7%
Potassium 107mg 339mg 7%
Sodium 2mg 56mg 2%
Vitamin E 0.06mg 0.38mg 2%
Vitamin B5 0.438mg 0.545mg 2%
Polyunsaturated fat 0.413g 0.322g 1%
Calcium 15mg 20mg 1%
Vitamin K 0.3µg 1.4µg 1%
Net carbs 73.61g 0g N/A
Magnesium 22mg 23mg 0%
Sugar 0.27g 0g N/A
Tryptophan 0.127mg 0.182mg 0%
Threonine 0.281mg 1.105mg 0%
Isoleucine 0.357mg 1.259mg 0%
Leucine 0.71mg 2.201mg 0%
Lysine 0.228mg 2.338mg 0%
Methionine 0.183mg 0.72mg 0%
Phenylalanine 0.52mg 1.093mg 0%
Valine 0.415mg 1.372mg 0%
Histidine 0.23mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Flank steak
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
46%
Flour
49%
Flank steak
Minerals Daily Need Coverage Score
59%
Flour
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 3.24g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 72)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.