Yogurt vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between yogurt and flank steak
- Yogurt is richer in vitamin B2, yet flank steak is richer in vitamin B3, zinc, vitamin B6, vitamin B12, selenium, iron, and choline.
- Daily need coverage for vitamin B3 for flank steak is 45% higher.
- Yogurt contains 2 times more vitamin B2 than flank steak. Yogurt contains 0.278mg of vitamin B2, while flank steak contains 0.133mg.
- Yogurt contains less cholesterol.
- Flank steak has a lower glycemic index than yogurt.
Food types used in this article are Yogurt, Greek, plain, nonfat 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 | +450% |
| Contains less SodiumSodium | -35.7% |
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more PotassiumPotassium | +140.4% |
| Contains more IronIron | +2385.7% |
| Contains more CopperCopper | +382.4% |
| Contains more ZincZinc | +842.3% |
| Contains more PhosphorusPhosphorus | +55.6% |
| Contains more SeleniumSelenium | +203.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +109% |
| Contains more Vitamin EVitamin E | +3700% |
| Contains more Vitamin B1Vitamin B1 | +226.1% |
| Contains more Vitamin B3Vitamin B3 | +3439.9% |
| Contains more Vitamin B5Vitamin B5 | +64.7% |
| Contains more Vitamin B6Vitamin B6 | +819% |
| Contains more Vitamin B12Vitamin B12 | +117.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +598% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.208mg | 7.363mg | 45% |
| Vitamin B6 | 0.063mg | 0.579mg | 40% |
| Zinc | 0.52mg | 4.9mg | 40% |
| Vitamin B12 | 0.75µg | 1.63µg | 37% |
| Selenium | 9.7µg | 29.4µg | 36% |
| Protein | 10.19g | 27.66g | 35% |
| Cholesterol | 5mg | 79mg | 25% |
| Iron | 0.07mg | 1.74mg | 21% |
| Choline | 15.1mg | 105.4mg | 16% |
| Saturated fat | 0.117g | 3.395g | 15% |
| Fats | 0.39g | 8.23g | 12% |
| Phosphorus | 135mg | 210mg | 11% |
| Vitamin B2 | 0.278mg | 0.133mg | 11% |
| Calcium | 110mg | 20mg | 9% |
| Monounsaturated fat | 0.053g | 3.317g | 8% |
| Calories | 59kcal | 192kcal | 7% |
| Copper | 0.017mg | 0.082mg | 7% |
| Potassium | 141mg | 339mg | 6% |
| Vitamin B1 | 0.023mg | 0.075mg | 4% |
| Vitamin B5 | 0.331mg | 0.545mg | 4% |
| Magnesium | 11mg | 23mg | 3% |
| Vitamin E | 0.01mg | 0.38mg | 2% |
| Polyunsaturated fat | 0.012g | 0.322g | 2% |
| Folate | 7µg | 9µg | 1% |
| Carbs | 3.6g | 0g | 1% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Sodium | 36mg | 56mg | 1% |
| Net carbs | 3.6g | 0g | N/A |
| Sugar | 3.24g | 0g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Manganese | 0.009mg | 0.009mg | 0% |
| Trans fat | 0.006g | 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 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 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 | +32.6% |
| Contains more OtherOther | +-1300% |
| Contains more ProteinProtein | +171.4% |
| Contains more FatsFats | +2010.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 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 | -96.6% |
| Contains more Mono. FatMonounsaturated fat | +6158.5% |
| Contains more Poly. FatPolyunsaturated fat | +2583.3% |
