White bread vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between white bread and flank steak?

White bread is higher in vitamin B1, folate, iron, and manganese; however, flank steak is richer in vitamin B12, vitamin B6, zinc, and choline.
Flank steak's daily need coverage for vitamin B12 is 68% more.
Flank steak contains 60 times less manganese than white bread. White bread contains 0.536mg of manganese, while flank steak contains 0.009mg.
Flank steak has less sodium.
Flank steak has a lower glycemic index (0) than white bread (73).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

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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.

White bread

Flank steak

Contains more CalciumCalcium	+620%
Contains more IronIron	+107.5%
Contains more CopperCopper	+23.2%
Contains more ManganeseManganese	+5855.6%

Contains more PotassiumPotassium	+169%
Contains more ZincZinc	+562.2%
Contains more PhosphorusPhosphorus	+114.3%
Contains less SodiumSodium	-88.6%
Contains more SeleniumSelenium	+33.6%

~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.

White bread

Flank steak

Contains more Vitamin B1Vitamin B1	+610.7%
Contains more Vitamin B2Vitamin B2	+82.7%
Contains more FolateFolate	+1133.3%

Contains more Vitamin EVitamin E	+72.7%
Contains more Vitamin B3Vitamin B3	+54%
Contains more Vitamin B6Vitamin B6	+565.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+600%
Contains more CholineCholine	+621.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	1.63µg	68%
Protein	8.85g	27.66g	38%
Vitamin B1	0.533mg	0.075mg	38%
Zinc	0.74mg	4.9mg	38%
Vitamin B6	0.087mg	0.579mg	38%
Folate	111µg	9µg	26%
Cholesterol	0mg	79mg	26%
Manganese	0.536mg	0.009mg	23%
Iron	3.61mg	1.74mg	23%
Sodium	490mg	56mg	19%
Choline	14.6mg	105.4mg	17%
Vitamin B3	4.78mg	7.363mg	16%
Carbs	49.42g	0g	16%
Phosphorus	98mg	210mg	16%
Starch	37.17g		15%
Selenium	22µg	29.4µg	13%
Calcium	144mg	20mg	12%
Saturated fat	0.698g	3.395g	12%
Fiber	2.7g	0g	11%
Polyunsaturated fat	1.602g	0.322g	9%
Fats	3.33g	8.23g	8%
Vitamin B2	0.243mg	0.133mg	8%
Monounsaturated fat	0.599g	3.317g	7%
Potassium	126mg	339mg	6%
Calories	266kcal	192kcal	4%
Fructose	2.43g		3%
Copper	0.101mg	0.082mg	2%
Vitamin E	0.22mg	0.38mg	1%
Vitamin K	0.2µg	1.4µg	1%
Net carbs	46.72g	0g	N/A
Magnesium	23mg	23mg	0%
Sugar	5.67g	0g	N/A
Vitamin B5	0.536mg	0.545mg	0%
Trans fat	0.027g		N/A
Tryptophan		0.182mg	0%
Threonine		1.105mg	0%
Isoleucine		1.259mg	0%
Leucine		2.201mg	0%
Lysine		2.338mg	0%
Methionine		0.72mg	0%
Phenylalanine		1.093mg	0%
Valine		1.372mg	0%
Histidine		0.883mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A