Beef tenderloin vs. Flank steak — In-Depth Nutrition Comparison
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What are the differences between Beef tenderloin and Flank steak?
- Beef tenderloin is higher in Vitamin B12, Iron, and Vitamin B2, however, Flank steak is richer in Vitamin B3, Vitamin B6, Selenium, Zinc, and Vitamin B5.
- Beef tenderloin's daily need coverage for Vitamin B12 is 35% more.
- Flank steak contains 3 times less Saturated Fat than Beef tenderloin. Beef tenderloin contains 9.72g of Saturated Fat, while Flank steak contains 3.395g.
We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted 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.
Contains
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Iron
+78.7%
Contains
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Copper
+50%
Contains
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Manganese
+55.6%
Contains
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Calcium
+122.2%
Contains
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Zinc
+21.6%
Contains
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Selenium
+28.4%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Sodium - 56
Contains
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Iron
+78.7%
Contains
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Copper
+50%
Contains
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Manganese
+55.6%
Contains
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Calcium
+122.2%
Contains
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Zinc
+21.6%
Contains
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Selenium
+28.4%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Sodium - 56
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
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Vitamin B1
+20%
Contains
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Vitamin B2
+95.5%
Contains
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Vitamin B12
+50.9%
Contains
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Vitamin B3
+145.4%
Contains
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Vitamin B5
+118%
Contains
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Vitamin B6
+131.6%
Contains
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Folate
+12.5%
Contains
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Vitamin B1
+20%
Contains
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Vitamin B2
+95.5%
Contains
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Vitamin B12
+50.9%
Contains
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Vitamin B3
+145.4%
Contains
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Vitamin B5
+118%
Contains
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Vitamin B6
+131.6%
Contains
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Folate
+12.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+198.9%
Contains
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Protein
+15.7%
Contains
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Water
+32.7%
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Fats
+198.9%
Contains
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Protein
+15.7%
Contains
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Water
+32.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+209.6%
Contains
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Polyunsaturated fat
+210.6%
Contains
less
Saturated Fat
-65.1%
Saturated Fat:
9.72 g
Monounsaturated Fat:
10.27 g
Polyunsaturated fat:
1 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
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Monounsaturated Fat
+209.6%
Contains
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Polyunsaturated fat
+210.6%
Contains
less
Saturated Fat
-65.1%
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.9g | 27.66g |
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| Fats | 24.6g | 8.23g |
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| Calories | 324kcal | 192kcal |
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| Calcium | 9mg | 20mg |
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| Iron | 3.11mg | 1.74mg |
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| Magnesium | 22mg | 23mg |
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| Phosphorus | 203mg | 210mg |
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| Potassium | 331mg | 339mg |
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| Sodium | 57mg | 56mg |
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| Zinc | 4.03mg | 4.9mg |
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| Copper | 0.123mg | 0.082mg |
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| Manganese | 0.014mg | 0.009mg |
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| Selenium | 22.9µg | 29.4µg |
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| Vitamin E | 0.38mg |
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| Vitamin B1 | 0.09mg | 0.075mg |
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| Vitamin B2 | 0.26mg | 0.133mg |
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| Vitamin B3 | 3mg | 7.363mg |
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| Vitamin B5 | 0.25mg | 0.545mg |
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| Vitamin B6 | 0.25mg | 0.579mg |
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| Folate | 8µg | 9µg |
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| Vitamin B12 | 2.46µg | 1.63µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.268mg | 0.182mg |
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| Threonine | 1.044mg | 1.105mg |
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| Isoleucine | 1.075mg | 1.259mg |
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| Leucine | 1.889mg | 2.201mg |
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| Lysine | 1.989mg | 2.338mg |
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| Methionine | 0.612mg | 0.72mg |
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| Phenylalanine | 0.933mg | 1.093mg |
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| Valine | 1.163mg | 1.372mg |
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| Histidine | 0.818mg | 0.883mg |
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| Cholesterol | 85mg | 79mg |
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| Saturated Fat | 9.72g | 3.395g |
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| Monounsaturated Fat | 10.27g | 3.317g |
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| Polyunsaturated fat | 1g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
44%
48%
Minerals Daily Need Coverage Score
54%
54%
Comparison summary
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 6.325g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.