Flank steak vs. Beef sirloin — In-Depth Nutrition Comparison
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The main differences between Flank steak and Beef sirloin
- Flank steak is richer in Vitamin B12, and Monounsaturated Fat, yet Beef sirloin is richer in Selenium, Vitamin B3, Vitamin B6, Zinc, and Phosphorus.
- Daily need coverage for Selenium from Beef sirloin is 17% higher.
- Flank steak contains 2 times more Saturated Fat than Beef sirloin. Flank steak contains 3.395g of Saturated Fat, while Beef sirloin contains 1.915g.
Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, 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
less
Sodium
-15.2%
Contains
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Iron
+10.3%
Contains
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Magnesium
+17.4%
Contains
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Phosphorus
+20.5%
Contains
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Potassium
+20.9%
Contains
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Zinc
+16.3%
Contains
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Manganese
+22.2%
Contains
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Selenium
+32.3%
Equal in Calcium - 22
Equal in Copper - 0.085
Contains
less
Sodium
-15.2%
Contains
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Iron
+10.3%
Contains
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Magnesium
+17.4%
Contains
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Phosphorus
+20.5%
Contains
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Potassium
+20.9%
Contains
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Zinc
+16.3%
Contains
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Manganese
+22.2%
Contains
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Selenium
+32.3%
Equal in Calcium - 22
Equal in Copper - 0.085
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 B12
+10.9%
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Vitamin B1
+17.3%
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Vitamin B2
+22.6%
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Vitamin B3
+22.2%
Contains
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Vitamin B5
+11.4%
Contains
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Vitamin B6
+17.6%
Contains
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Folate
+11.1%
Equal in Vitamin E - 0.39
Equal in Vitamin B12 - 1.47
Equal in Vitamin K - 1.4
Contains
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Vitamin B12
+10.9%
Contains
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Vitamin B1
+17.3%
Contains
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Vitamin B2
+22.6%
Contains
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Vitamin B3
+22.2%
Contains
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Vitamin B5
+11.4%
Contains
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Vitamin B6
+17.6%
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Folate
+11.1%
Equal in Vitamin E - 0.39
Equal in Vitamin B12 - 1.47
Equal in Vitamin K - 1.4
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+63.6%
Contains
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Protein
+11.4%
Equal in Water - 63.58
Equal in Other - 0.59
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
30.8 g
Fats:
5.03 g
Carbs:
0 g
Water:
63.58 g
Other:
0.59 g
Contains
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Fats
+63.6%
Contains
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Protein
+11.4%
Equal in Water - 63.58
Equal in Other - 0.59
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+65.4%
Contains
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Polyunsaturated fat
+74.1%
Contains
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Saturated Fat
-43.6%
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
1.915 g
Monounsaturated Fat:
2.006 g
Polyunsaturated fat:
0.185 g
Contains
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Monounsaturated Fat
+65.4%
Contains
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Polyunsaturated fat
+74.1%
Contains
less
Saturated Fat
-43.6%
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 minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 27.66g | 30.8g |
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| Fats | 8.23g | 5.03g |
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| Calories | 192kcal | 177kcal |
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| Calcium | 20mg | 22mg |
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| Iron | 1.74mg | 1.92mg |
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| Magnesium | 23mg | 27mg |
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| Phosphorus | 210mg | 253mg |
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| Potassium | 339mg | 410mg |
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| Sodium | 56mg | 66mg |
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| Zinc | 4.9mg | 5.7mg |
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| Copper | 0.082mg | 0.085mg |
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| Manganese | 0.009mg | 0.011mg |
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| Selenium | 29.4µg | 38.9µg |
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| Vitamin E | 0.38mg | 0.39mg |
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| Vitamin B1 | 0.075mg | 0.088mg |
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| Vitamin B2 | 0.133mg | 0.163mg |
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| Vitamin B3 | 7.363mg | 9.001mg |
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| Vitamin B5 | 0.545mg | 0.607mg |
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| Vitamin B6 | 0.579mg | 0.681mg |
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| Folate | 9µg | 10µg |
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| Vitamin B12 | 1.63µg | 1.47µg |
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| Vitamin K | 1.4µg | 1.4µg | |
| Tryptophan | 0.182mg | 0.202mg |
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| Threonine | 1.105mg | 1.23mg |
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| Isoleucine | 1.259mg | 1.401mg |
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| Leucine | 2.201mg | 2.45mg |
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| Lysine | 2.338mg | 2.603mg |
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| Methionine | 0.72mg | 0.802mg |
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| Phenylalanine | 1.093mg | 1.217mg |
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| Valine | 1.372mg | 1.528mg |
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| Histidine | 0.883mg | 0.983mg |
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| Cholesterol | 79mg | 81mg |
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| Saturated Fat | 3.395g | 1.915g |
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| Monounsaturated Fat | 3.317g | 2.006g |
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| Polyunsaturated fat | 0.322g | 0.185g |
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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%
52%
Minerals Daily Need Coverage Score
54%
65%
Comparison summary
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Beef sirloin is lower in Saturated Fat (difference - 1.48g)
Which food is richer in minerals?
Beef sirloin is relatively richer in minerals
Which food is richer in vitamins?
Beef sirloin is relatively richer in vitamins
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 ($)