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Beef vs Flank steak - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.5g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beef Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Beef Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Beef
29
Flank steak
Mineral Summary Score
37
Beef
33
Flank steak

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Beef
3
:
Contains more Iron +49.4%
Contains more Zinc +28.8%
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Copper - 0.082
Contains more Iron +49.4%
Contains more Zinc +28.8%
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Copper - 0.082

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Beef
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B12 +62%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +16.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B12 +62%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +16.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
156%
Beef
166%
Flank steak
Carbohydrates
0%
Beef
0%
Flank steak
Fats
71%
Beef
38%
Flank steak

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beef Flank steak Opinion
Protein 25.93 27.66 Flank steak
Fats 15.41 8.23 Beef
Carbs 0 0
Calories 250 192 Beef
Starch
Sugars 0 0
Fiber 0 0
Calcium 18 20 Flank steak
Iron 2.6 1.74 Beef
Magnesium 21 23 Flank steak
Phosphorus 198 210 Flank steak
Potassium 318 339 Flank steak
Sodium 72 56 Flank steak
Zinc 6.31 4.9 Beef
Copper 0.085 0.082 Beef
Vitamin A 9 0 Beef
Vitamin E 0.12 0.38 Flank steak
Vitamin D 2 Beef
Vitamin D 0 Beef
Vitamin C 0 0
Vitamin B1 0.046 0.075 Flank steak
Vitamin B2 0.176 0.133 Beef
Vitamin B3 5.378 7.363 Flank steak
Vitamin B5 0.658 0.545 Beef
Vitamin B6 0.382 0.579 Flank steak
Vitamin B12 2.64 1.63 Beef
Vitamin K 1.2 1.4 Flank steak
Folic acid (B9) 0 0
Tryptophan 0.094 0.182 Flank steak
Threonine 0.72 1.105 Flank steak
Isoleucine 0.822 1.259 Flank steak
Leucine 1.45 2.201 Flank steak
Lysine 1.54 2.338 Flank steak
Methionine 0.478 0.72 Flank steak
Phenylalanine 0.725 1.093 Flank steak
Valine 0.914 1.372 Flank steak
Histidine 0.604 0.883 Flank steak
Cholesterol 88 79 Flank steak
Trans Fat 0.572 Flank steak
Saturated Fat 5.895 3.395 Flank steak
Monounsaturated Fat 6.668 3.317 Beef
Polyunsaturated fat 0.484 0.322 Beef
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.