Flank steak vs. Beef ribs — In-Depth Nutrition Comparison
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The main differences between Flank steak and Beef ribs
- Flank steak is richer in Vitamin B6, Vitamin B3, Selenium, and Phosphorus, yet Beef ribs are richer in Vitamin B12, Zinc, Iron, and Monounsaturated Fat.
- Daily need coverage for Saturated Fat from Beef ribs is 44% higher.
- Flank steak contains 3 times more Vitamin B6 than Beef ribs. Flank steak contains 0.579mg of Vitamin B6, while Beef ribs contain 0.23mg.
- Flank steak contains less Saturated Fat.
Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted.
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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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Calcium
+100%
Contains
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Magnesium
+15%
Contains
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Phosphorus
+22.1%
Contains
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Potassium
+16.9%
Contains
less
Sodium
-12.5%
Contains
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Selenium
+38.7%
Contains
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Iron
+33.9%
Contains
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Zinc
+17.6%
Contains
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Manganese
+44.4%
Equal in Copper - 0.088
Contains
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Calcium
+100%
Contains
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Magnesium
+15%
Contains
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Phosphorus
+22.1%
Contains
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Potassium
+16.9%
Contains
less
Sodium
-12.5%
Contains
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Selenium
+38.7%
Contains
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Iron
+33.9%
Contains
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Zinc
+17.6%
Contains
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Manganese
+44.4%
Equal in Copper - 0.088
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 B3
+102.3%
Contains
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Vitamin B5
+47.3%
Contains
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Vitamin B6
+151.7%
Contains
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Folate
+28.6%
Contains
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Vitamin B2
+42.9%
Contains
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Vitamin B12
+42.9%
Equal in Vitamin B1 - 0.07
Contains
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Vitamin B3
+102.3%
Contains
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Vitamin B5
+47.3%
Contains
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Vitamin B6
+151.7%
Contains
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Folate
+28.6%
Contains
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Vitamin B2
+42.9%
Contains
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Vitamin B12
+42.9%
Equal in Vitamin B1 - 0.07
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+21.3%
Contains
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Water
+39.2%
Contains
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Fats
+270.5%
Equal in Other - 0.61
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
22.8 g
Fats:
30.49 g
Carbs:
0 g
Water:
46.1 g
Other:
0.61 g
Contains
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Protein
+21.3%
Contains
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Water
+39.2%
Contains
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Fats
+270.5%
Equal in Other - 0.61
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-72.4%
Contains
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Monounsaturated Fat
+293.1%
Contains
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Polyunsaturated fat
+226.1%
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
12.29 g
Monounsaturated Fat:
13.04 g
Polyunsaturated fat:
1.05 g
Contains
less
Saturated Fat
-72.4%
Contains
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Monounsaturated Fat
+293.1%
Contains
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Polyunsaturated fat
+226.1%
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 27.66g | 22.8g |
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| Fats | 8.23g | 30.49g |
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| Calories | 192kcal | 372kcal |
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| Calcium | 20mg | 10mg |
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| Iron | 1.74mg | 2.33mg |
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| Magnesium | 23mg | 20mg |
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| Phosphorus | 210mg | 172mg |
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| Potassium | 339mg | 290mg |
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| Sodium | 56mg | 64mg |
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| Zinc | 4.9mg | 5.76mg |
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| Copper | 0.082mg | 0.088mg |
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| Manganese | 0.009mg | 0.013mg |
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| Selenium | 29.4µg | 21.2µg |
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| Vitamin E | 0.38mg |
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| Vitamin B1 | 0.075mg | 0.07mg |
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| Vitamin B2 | 0.133mg | 0.19mg |
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| Vitamin B3 | 7.363mg | 3.64mg |
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| Vitamin B5 | 0.545mg | 0.37mg |
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| Vitamin B6 | 0.579mg | 0.23mg |
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| Folate | 9µg | 7µg |
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| Vitamin B12 | 1.63µg | 2.33µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.182mg | 0.255mg |
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| Threonine | 1.105mg | 0.996mg |
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| Isoleucine | 1.259mg | 1.025mg |
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| Leucine | 2.201mg | 1.802mg |
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| Lysine | 2.338mg | 1.897mg |
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| Methionine | 0.72mg | 0.584mg |
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| Phenylalanine | 1.093mg | 0.89mg |
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| Valine | 1.372mg | 1.109mg |
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| Histidine | 0.883mg | 0.781mg |
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| Cholesterol | 79mg | 85mg |
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| Saturated Fat | 3.395g | 12.29g |
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| Monounsaturated Fat | 3.317g | 13.04g |
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| Polyunsaturated fat | 0.322g | 1.05g |
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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
48%
42%
Minerals Daily Need Coverage Score
54%
52%
Comparison summary
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 8mg)
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 - 8.895g)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in Sugar?
Beef ribs is lower in Sugar (difference - 0g)
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.