Whey vs. Flank steak — In-Depth Nutrition Comparison
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Important differences between whey and flank steak
- Whey has less vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, iron, and choline.
- Flank steak's daily need coverage for vitamin B12 is 56% more.
- Whey is lower in saturated fat.
- Whey has a higher glycemic index than flank steak.
The food varieties used in the comparison are Whey, sweet, fluid and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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.
| Contains more CalciumCalcium | +135% |
| Contains more MagnesiumMagnesium | +187.5% |
| Contains more PotassiumPotassium | +110.6% |
| Contains more IronIron | +2800% |
| Contains more CopperCopper | +1950% |
| Contains more ZincZinc | +3669.2% |
| Contains more PhosphorusPhosphorus | +356.5% |
| Contains more ManganeseManganese | +800% |
| Contains more SeleniumSelenium | +1447.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +108.3% |
| Contains more Vitamin B3Vitamin B3 | +9850% |
| Contains more Vitamin B5Vitamin B5 | +42.3% |
| Contains more Vitamin B6Vitamin B6 | +1767.7% |
| Contains more Vitamin B12Vitamin B12 | +482.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +558.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.28µg | 1.63µg | 56% |
| Protein | 0.85g | 27.66g | 54% |
| Selenium | 1.9µg | 29.4µg | 50% |
| Vitamin B3 | 0.074mg | 7.363mg | 46% |
| Zinc | 0.13mg | 4.9mg | 43% |
| Vitamin B6 | 0.031mg | 0.579mg | 42% |
| Cholesterol | 2mg | 79mg | 26% |
| Phosphorus | 46mg | 210mg | 23% |
| Iron | 0.06mg | 1.74mg | 21% |
| Choline | 16mg | 105.4mg | 16% |
| Saturated fat | 0.23g | 3.395g | 14% |
| Fats | 0.36g | 8.23g | 12% |
| Copper | 0.004mg | 0.082mg | 9% |
| Calories | 27kcal | 192kcal | 8% |
| Monounsaturated fat | 0.1g | 3.317g | 8% |
| Potassium | 161mg | 339mg | 5% |
| Magnesium | 8mg | 23mg | 4% |
| Vitamin B5 | 0.383mg | 0.545mg | 3% |
| Vitamin B1 | 0.036mg | 0.075mg | 3% |
| Calcium | 47mg | 20mg | 3% |
| Vitamin E | 0mg | 0.38mg | 3% |
| Polyunsaturated fat | 0.011g | 0.322g | 2% |
| Vitamin B2 | 0.158mg | 0.133mg | 2% |
| Folate | 1µg | 9µg | 2% |
| Carbs | 5.14g | 0g | 2% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 0g | N/A |
| Sugar | 5.14g | 0g | N/A |
| Sodium | 54mg | 56mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Manganese | 0.001mg | 0.009mg | 0% |
| Tryptophan | 0.013mg | 0.182mg | 0% |
| Threonine | 0.054mg | 1.105mg | 0% |
| Isoleucine | 0.047mg | 1.259mg | 0% |
| Leucine | 0.078mg | 2.201mg | 0% |
| Lysine | 0.068mg | 2.338mg | 0% |
| Methionine | 0.016mg | 0.72mg | 0% |
| Phenylalanine | 0.027mg | 1.093mg | 0% |
| Valine | 0.046mg | 1.372mg | 0% |
| Histidine | 0.016mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.85 g
Fats:
0.36 g
Carbs:
5.14 g
Water:
93.12 g
Other:
0.53 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +45.1% |
| Contains more OtherOther | +-983.3% |
| Contains more ProteinProtein | +3154.1% |
| Contains more FatsFats | +2186.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.011 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 | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +3217% |
| Contains more Poly. FatPolyunsaturated fat | +2827.3% |
