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  6. Flank steak vs. Pork Meat

Flank steak vs. Pork Meat — In-Depth Nutrition Comparison

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How are Flank steak and Pork Meat different?

  • Flank steak is higher in Vitamin B12, Zinc, and Iron, however, Pork Meat is richer in Vitamin B1, Vitamin B2, Selenium, Vitamin B6, Vitamin B5, and Phosphorus.
  • Daily need coverage for Vitamin B1 from Pork Meat is 73% higher.
  • Flank steak contains 3 times more Vitamin B12 than Pork Meat. While Flank steak contains 1.63µg of Vitamin B12, Pork Meat contains only 0.57µg.
  • Pork Meat has less Saturated Fat.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted are the varieties used in this article.

Infographic

Flank steak vs Pork Meat 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
4
:
6
Pork Meat
Pork Meat
Contains more Calcium +233.3%
Contains more Iron +51.3%
Contains more Zinc +102.5%
Contains more Magnesium +26.1%
Contains more Phosphorus +27.1%
Contains more Potassium +24.2%
Contains more Copper +35.4%
Contains more Manganese +44.4%
Contains more Selenium +29.9%
Equal in Sodium - 57
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +233.3%
Contains more Iron +51.3%
Contains more Zinc +102.5%
Contains more Magnesium +26.1%
Contains more Phosphorus +27.1%
Contains more Potassium +24.2%
Contains more Copper +35.4%
Contains more Manganese +44.4%
Contains more Selenium +29.9%
Equal in Sodium - 57

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
:
6
Pork Meat
Pork Meat
Contains more Vitamin E +375%
Contains more Folate +∞%
Contains more Vitamin B12 +186%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +191%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +27.6%
Equal in Vitamin B3 - 7.432
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%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin E +375%
Contains more Folate +∞%
Contains more Vitamin B12 +186%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +191%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +27.6%
Equal in Vitamin B3 - 7.432

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Pork Meat
Pork Meat
Contains more Fats +134.5%
Equal in Protein - 26.17
Equal in Water - 69.45
Equal in Other - 0.87
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +134.5%
Equal in Protein - 26.17
Equal in Water - 69.45
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Pork Meat
Pork Meat
Contains more Monounsaturated Fat +148.7%
Contains less Saturated Fat -64.7%
Contains more Polyunsaturated fat +57.1%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +148.7%
Contains less Saturated Fat -64.7%
Contains more Polyunsaturated fat +57.1%

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 Pork Meat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Pork Meat Opinion
Protein 27.66g 26.17g Flank steak
Fats 8.23g 3.51g Flank steak
Calories 192kcal 143kcal Flank steak
Calcium 20mg 6mg Flank steak
Iron 1.74mg 1.15mg Flank steak
Magnesium 23mg 29mg Pork Meat
Phosphorus 210mg 267mg Pork Meat
Potassium 339mg 421mg Pork Meat
Sodium 56mg 57mg Flank steak
Zinc 4.9mg 2.42mg Flank steak
Copper 0.082mg 0.111mg Pork Meat
Manganese 0.009mg 0.013mg Pork Meat
Selenium 29.4µg 38.2µg Pork Meat
Vitamin E 0.38mg 0.08mg Flank steak
Vitamin D 10IU Pork Meat
Vitamin D 0.2µg Pork Meat
Vitamin B1 0.075mg 0.95mg Pork Meat
Vitamin B2 0.133mg 0.387mg Pork Meat
Vitamin B3 7.363mg 7.432mg Pork Meat
Vitamin B5 0.545mg 1.012mg Pork Meat
Vitamin B6 0.579mg 0.739mg Pork Meat
Folate 9µg 0µg Flank steak
Vitamin B12 1.63µg 0.57µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0.275mg Pork Meat
Threonine 1.105mg 1.175mg Pork Meat
Isoleucine 1.259mg 1.288mg Pork Meat
Leucine 2.201mg 2.229mg Pork Meat
Lysine 2.338mg 2.427mg Pork Meat
Methionine 0.72mg 0.721mg Pork Meat
Phenylalanine 1.093mg 1.1mg Pork Meat
Valine 1.372mg 1.367mg Flank steak
Histidine 0.883mg 1.13mg Pork Meat
Cholesterol 79mg 73mg Pork Meat
Trans Fat 0.033g Flank steak
Saturated Fat 3.395g 1.198g Pork Meat
Monounsaturated Fat 3.317g 1.334g Flank steak
Polyunsaturated fat 0.322g 0.506g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

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

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
65%
Pork Meat
Minerals Daily Need Coverage Score
54%
Flank steak
54%
Pork Meat

Comparison summary

Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 2.197g)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.5)
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 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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.