White chocolate vs. Flank steak — In-Depth Nutrition Comparison
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A recap on differences between white chocolate and flank steak
- White chocolate is higher in calcium, yet flank steak is higher in selenium, vitamin B12, vitamin B3, vitamin B6, zinc, iron, and choline.
- White chocolate covers your daily saturated fat needs 80% more than flank steak.
- White chocolate contains 10 times more calcium than flank steak. While white chocolate contains 199mg of calcium, flank steak contains only 20mg.
- The amount of saturated fat in flank steak is lower.
- The glycemic index of flank steak is lower.
Food varieties used in this article are Candies, white chocolate 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 | +895% |
| Contains more MagnesiumMagnesium | +91.7% |
| Contains more PotassiumPotassium | +18.5% |
| Contains more IronIron | +625% |
| Contains more CopperCopper | +36.7% |
| Contains more ZincZinc | +562.2% |
| Contains more PhosphorusPhosphorus | +19.3% |
| Contains less SodiumSodium | -37.8% |
| Contains more ManganeseManganese | +12.5% |
| Contains more SeleniumSelenium | +553.3% |
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 EVitamin E | +152.6% |
| Contains more Vitamin B2Vitamin B2 | +112% |
| Contains more Vitamin B5Vitamin B5 | +11.6% |
| Contains more Vitamin KVitamin K | +550% |
| Contains more Vitamin B1Vitamin B1 | +19% |
| Contains more Vitamin B3Vitamin B3 | +888.3% |
| Contains more Vitamin B6Vitamin B6 | +933.9% |
| Contains more Vitamin B12Vitamin B12 | +191.1% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +257.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +289.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-2600% |
| Contains more ProteinProtein | +371.2% |
| Contains more WaterWater | +4836.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +174.3% |
| Contains more Poly. FatPolyunsaturated fat | +214.6% |
| Contains less Sat. FatSaturated fat | -82.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 19.412g | 3.395g | 73% |
| Selenium | 4.5µg | 29.4µg | 45% |
| Vitamin B12 | 0.56µg | 1.63µg | 45% |
| Protein | 5.87g | 27.66g | 44% |
| Vitamin B3 | 0.745mg | 7.363mg | 41% |
| Vitamin B6 | 0.056mg | 0.579mg | 40% |
| Zinc | 0.74mg | 4.9mg | 38% |
| Fats | 32.09g | 8.23g | 37% |
| Carbs | 59.24g | 0g | 20% |
| Cholesterol | 21mg | 79mg | 19% |
| Iron | 0.24mg | 1.74mg | 19% |
| Calcium | 199mg | 20mg | 18% |
| Calories | 539kcal | 192kcal | 17% |
| Choline | 29.5mg | 105.4mg | 14% |
| Monounsaturated fat | 9.097g | 3.317g | 14% |
| Vitamin B2 | 0.282mg | 0.133mg | 11% |
| Vitamin K | 9.1µg | 1.4µg | 6% |
| Phosphorus | 176mg | 210mg | 5% |
| Polyunsaturated fat | 1.013g | 0.322g | 5% |
| Vitamin E | 0.96mg | 0.38mg | 4% |
| Magnesium | 12mg | 23mg | 3% |
| Copper | 0.06mg | 0.082mg | 2% |
| Potassium | 286mg | 339mg | 2% |
| Folate | 7µg | 9µg | 1% |
| Vitamin B1 | 0.063mg | 0.075mg | 1% |
| Vitamin B5 | 0.608mg | 0.545mg | 1% |
| Vitamin A | 9µg | 0µg | 1% |
| Sodium | 90mg | 56mg | 1% |
| Fiber | 0.2g | 0g | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 59.04g | 0g | N/A |
| Sugar | 59g | 0g | N/A |
| Manganese | 0.008mg | 0.009mg | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
22%
49%
Minerals Daily Need Coverage Score
26%
54%
Comparison summary
Which food is lower in Cholesterol?
White chocolate is lower in Cholesterol (difference - 58mg)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 16.017g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 41)
Which food is cheaper?
Flank steak is cheaper (difference - $2.5)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
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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.