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  6. Flank steak vs. Pork

Flank steak vs. Pork — In-Depth Nutrition Comparison

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Significant differences between Flank steak and Pork

  • Flank steak has more Vitamin B12, Zinc, Vitamin B3, Iron, and Vitamin B6, however, Pork is richer in Vitamin B1, Selenium, Vitamin B2, and Phosphorus.
  • Pork covers your daily Vitamin B1 needs 67% more than Flank steak.
  • Pork has 2 times less Vitamin B12 than Flank steak. Flank steak has 1.63µg of Vitamin B12, while Pork has 0.7µg.
  • Flank steak contains less Saturated Fat.

Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Flank steak vs Pork 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
5
:
4
Pork
Pork
Contains more Iron +100%
Contains more Zinc +105%
Contains more Copper +12.3%
Contains more Magnesium +21.7%
Contains more Phosphorus +17.1%
Contains more Potassium +24.8%
Contains more Selenium +54.1%
Equal in Calcium - 19
Equal in Manganese - 0.009
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Iron +100%
Contains more Zinc +105%
Contains more Copper +12.3%
Contains more Magnesium +21.7%
Contains more Phosphorus +17.1%
Contains more Potassium +24.8%
Contains more Selenium +54.1%
Equal in Calcium - 19
Equal in Manganese - 0.009

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
6
:
6
Pork
Pork
Contains more Vitamin E +31%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B6 +24.8%
Contains more Folate +80%
Contains more Vitamin B12 +132.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1069.3%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B5 +28.1%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin E +31%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B6 +24.8%
Contains more Folate +80%
Contains more Vitamin B12 +132.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1069.3%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B5 +28.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Pork
Pork
Contains more Water +10.9%
Contains more Fats +69.1%
Equal in Protein - 27.32
Equal in Water - 57.87
Equal in Other - 0.89
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Water +10.9%
Contains more Fats +69.1%
Equal in Protein - 27.32
Equal in Water - 57.87
Equal in Other - 0.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Pork
Pork
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +86.6%
Contains more Polyunsaturated fat +272.7%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +86.6%
Contains more Polyunsaturated fat +272.7%

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

All nutrients comparison - raw data values

Nutrient Flank steak Pork Opinion
Protein 27.66g 27.32g Flank steak
Fats 8.23g 13.92g Pork
Calories 192kcal 242kcal Pork
Calcium 20mg 19mg Flank steak
Iron 1.74mg 0.87mg Flank steak
Magnesium 23mg 28mg Pork
Phosphorus 210mg 246mg Pork
Potassium 339mg 423mg Pork
Sodium 56mg 62mg Flank steak
Zinc 4.9mg 2.39mg Flank steak
Copper 0.082mg 0.073mg Flank steak
Manganese 0.009mg 0.009mg
Selenium 29.4µg 45.3µg Pork
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.38mg 0.29mg Flank steak
Vitamin D 53IU Pork
Vitamin D 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.075mg 0.877mg Pork
Vitamin B2 0.133mg 0.321mg Pork
Vitamin B3 7.363mg 5.037mg Flank steak
Vitamin B5 0.545mg 0.698mg Pork
Vitamin B6 0.579mg 0.464mg Flank steak
Folate 9µg 5µg Flank steak
Vitamin B12 1.63µg 0.7µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0.338mg Pork
Threonine 1.105mg 1.234mg Pork
Isoleucine 1.259mg 1.26mg Pork
Leucine 2.201mg 2.177mg Flank steak
Lysine 2.338mg 2.446mg Pork
Methionine 0.72mg 0.712mg Flank steak
Phenylalanine 1.093mg 1.086mg Flank steak
Valine 1.372mg 1.473mg Pork
Histidine 0.883mg 1.067mg Pork
Cholesterol 79mg 80mg Flank steak
Saturated Fat 3.395g 5.23g Flank steak
Monounsaturated Fat 3.317g 6.19g Pork
Polyunsaturated fat 0.322g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Pork
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Flank steak
56%
Pork
Minerals Daily Need Coverage Score
54%
Flank steak
55%
Pork

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 1.835g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.8)
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 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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.