Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Lamb shoulder

Flank steak vs. Lamb shoulder — In-Depth Nutrition Comparison

Compare

The main differences between Flank steak and Lamb shoulder

  • Flank steak is richer in Vitamin B6, and Selenium, yet Lamb shoulder is richer in Vitamin B12, Vitamin B2, and Monounsaturated Fat.
  • Daily need coverage for Vitamin B12 from Lamb shoulder is 38% higher.
  • Flank steak contains 5 times more Vitamin B6 than Lamb shoulder. Flank steak contains 0.579mg of Vitamin B6, while Lamb shoulder contains 0.12mg.
  • 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 Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Flank steak vs Lamb shoulder infographic
Infographic link

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.
Flank steak
Flank steak
6
:
3
Lamb shoulder
Lamb shoulder
Contains more Calcium +11.1%
Contains more Phosphorus +14.8%
Contains more Potassium +30.9%
Contains less Sodium -13.8%
Contains more Selenium +15.7%
Contains more Iron +16.7%
Contains more Copper +37.8%
Contains more Manganese +133.3%
Equal in Calcium - 18
Equal in Magnesium - 23
Equal in Zinc - 4.48
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Lamb shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 77% 17% 79% 23% 9% 123% 38% 3% 139%
Contains more Calcium +11.1%
Contains more Phosphorus +14.8%
Contains more Potassium +30.9%
Contains less Sodium -13.8%
Contains more Selenium +15.7%
Contains more Iron +16.7%
Contains more Copper +37.8%
Contains more Manganese +133.3%
Equal in Calcium - 18
Equal in Magnesium - 23
Equal in Zinc - 4.48

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.
Flank steak
Flank steak
4
:
5
Lamb shoulder
Lamb shoulder
Contains more Vitamin E +171.4%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +382.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +88%
Contains more Vitamin B5 +30.3%
Contains more Folate +122.2%
Contains more Vitamin B12 +56.4%
Equal in Vitamin B3 - 6.66
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Lamb shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 23% 58% 125% 43% 28% 15% 319% 0%
Contains more Vitamin E +171.4%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +382.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +88%
Contains more Vitamin B5 +30.3%
Contains more Folate +122.2%
Contains more Vitamin B12 +56.4%
Equal in Vitamin B3 - 6.66

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Lamb shoulder
Lamb shoulder
Contains more Protein +22.8%
Contains more Water +14.8%
Contains more Fats +145.9%
Equal in Other - 1.31
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Lamb shoulder
23% 20% 56%
Protein: 22.53 g
Fats: 20.24 g
Carbs: 0 g
Water: 55.92 g
Other: 1.31 g
Contains more Protein +22.8%
Contains more Water +14.8%
Contains more Fats +145.9%
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Lamb shoulder
Lamb shoulder
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +150.2%
Contains more Polyunsaturated fat +400%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Lamb shoulder
47% 45% 9%
Saturated Fat: 8.74 g
Monounsaturated Fat: 8.3 g
Polyunsaturated fat: 1.61 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +150.2%
Contains more Polyunsaturated fat +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Lamb shoulder
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Lamb shoulder Opinion
Protein 27.66g 22.53g Flank steak
Fats 8.23g 20.24g Lamb shoulder
Calories 192kcal 279kcal Lamb shoulder
Calcium 20mg 18mg Flank steak
Iron 1.74mg 2.03mg Lamb shoulder
Magnesium 23mg 23mg
Phosphorus 210mg 183mg Flank steak
Potassium 339mg 259mg Flank steak
Sodium 56mg 65mg Flank steak
Zinc 4.9mg 4.48mg Flank steak
Copper 0.082mg 0.113mg Lamb shoulder
Manganese 0.009mg 0.021mg Lamb shoulder
Selenium 29.4µg 25.4µg Flank steak
Vitamin E 0.38mg 0.14mg Flank steak
Vitamin B1 0.075mg 0.09mg Lamb shoulder
Vitamin B2 0.133mg 0.25mg Lamb shoulder
Vitamin B3 7.363mg 6.66mg Flank steak
Vitamin B5 0.545mg 0.71mg Lamb shoulder
Vitamin B6 0.579mg 0.12mg Flank steak
Folate 9µg 20µg Lamb shoulder
Vitamin B12 1.63µg 2.55µg Lamb shoulder
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.263mg Lamb shoulder
Threonine 1.105mg 0.964mg Flank steak
Isoleucine 1.259mg 1.087mg Flank steak
Leucine 2.201mg 1.753mg Flank steak
Lysine 2.338mg 1.99mg Flank steak
Methionine 0.72mg 0.578mg Flank steak
Phenylalanine 1.093mg 0.917mg Flank steak
Valine 1.372mg 1.216mg Flank steak
Histidine 0.883mg 0.714mg Flank steak
Cholesterol 79mg 92mg Flank steak
Saturated Fat 3.395g 8.74g Flank steak
Monounsaturated Fat 3.317g 8.3g Lamb shoulder
Polyunsaturated fat 0.322g 1.61g Lamb shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Lamb shoulder
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami
Lamb shoulder
Lamb shoulder vs Lamb leg
Lamb leg
Lamb shoulder
Lamb shoulder vs Lamb loin raw
Lamb loin raw
Lamb shoulder
Lamb shoulder vs Lamb ribs raw
Lamb ribs raw

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%
Flank steak
51%
Lamb shoulder
Minerals Daily Need Coverage Score
54%
Flank steak
51%
Lamb shoulder

Comparison summary

Which food is lower in Sugar?
Lamb shoulder
Lamb shoulder is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 5.345g)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Lamb shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174329/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.