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  6. Flank steak vs. Pork spare ribs

Flank steak vs. Pork spare ribs — In-Depth Nutrition Comparison

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What are the main differences between Flank steak and Pork spare ribs?

  • Flank steak is richer in Vitamin B12, Zinc, Vitamin B3, Selenium, Iron, Phosphorus, and Choline, while Pork spare ribs are higher in Vitamin B1, and Vitamin B2.
  • Flank steak's daily need coverage for Vitamin B12 is 52% higher.
  • Pork spare ribs have 2 times less Zinc than Flank steak. Flank steak has 4.9mg of Zinc, while Pork spare ribs have 2.5mg.
  • Flank steak is lower in Saturated Fat.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, spareribs, separable lean and fat, raw types in this comparison.

Infographic

Flank steak vs Pork spare ribs 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
9
:
1
Pork spare ribs
Pork spare ribs
Contains more Calcium +33.3%
Contains more Iron +91.2%
Contains more Magnesium +43.8%
Contains more Phosphorus +48.9%
Contains more Potassium +40.1%
Contains less Sodium -30.9%
Contains more Zinc +96%
Contains more Selenium +33.6%
Contains more Manganese +11.1%
Equal in Copper - 0.08
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Pork spare ribs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 35% 12% 61% 22% 11% 69% 27% 2% 120%
Contains more Calcium +33.3%
Contains more Iron +91.2%
Contains more Magnesium +43.8%
Contains more Phosphorus +48.9%
Contains more Potassium +40.1%
Contains less Sodium -30.9%
Contains more Zinc +96%
Contains more Selenium +33.6%
Contains more Manganese +11.1%
Equal in Copper - 0.08

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
:
4
Pork spare ribs
Pork spare ribs
Contains more Vitamin B3 +57.9%
Contains more Folate +∞%
Contains more Vitamin B12 +328.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +325.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B5 +14.7%
Equal in Vitamin E - 0.37
Equal in Vitamin B6 - 0.574
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 spare ribs
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% 69% 0% 80% 58% 88% 38% 133% 0% 48% 0%
Contains more Vitamin B3 +57.9%
Contains more Folate +∞%
Contains more Vitamin B12 +328.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +325.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B5 +14.7%
Equal in Vitamin E - 0.37
Equal in Vitamin B6 - 0.574

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Pork spare ribs
Pork spare ribs
Contains more Protein +78.8%
Contains more Fats +184.3%
Equal in Water - 59.75
Equal in Other - 1.38
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Pork spare ribs
15% 23% 60%
Protein: 15.47 g
Fats: 23.4 g
Carbs: 0 g
Water: 59.75 g
Other: 1.38 g
Contains more Protein +78.8%
Contains more Fats +184.3%
Equal in Water - 59.75
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Pork spare ribs
Pork spare ribs
Contains less Saturated Fat -54.9%
Contains more Monounsaturated Fat +157.5%
Contains more Polyunsaturated fat +1127.6%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Pork spare ribs
38% 43% 20%
Saturated Fat: 7.529 g
Monounsaturated Fat: 8.542 g
Polyunsaturated fat: 3.953 g
Contains less Saturated Fat -54.9%
Contains more Monounsaturated Fat +157.5%
Contains more Polyunsaturated fat +1127.6%

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

All nutrients comparison - raw data values

Nutrient Flank steak Pork spare ribs Opinion
Protein 27.66g 15.47g Flank steak
Fats 8.23g 23.4g Pork spare ribs
Calories 192kcal 277kcal Pork spare ribs
Calcium 20mg 15mg Flank steak
Iron 1.74mg 0.91mg Flank steak
Magnesium 23mg 16mg Flank steak
Phosphorus 210mg 141mg Flank steak
Potassium 339mg 242mg Flank steak
Sodium 56mg 81mg Flank steak
Zinc 4.9mg 2.5mg Flank steak
Copper 0.082mg 0.08mg Flank steak
Manganese 0.009mg 0.01mg Pork spare ribs
Selenium 29.4µg 22µg Flank steak
Vitamin E 0.38mg 0.37mg Flank steak
Vitamin D 91IU Pork spare ribs
Vitamin D 2.3µg Pork spare ribs
Vitamin B1 0.075mg 0.319mg Pork spare ribs
Vitamin B2 0.133mg 0.251mg Pork spare ribs
Vitamin B3 7.363mg 4.662mg Flank steak
Vitamin B5 0.545mg 0.625mg Pork spare ribs
Vitamin B6 0.579mg 0.574mg Flank steak
Folate 9µg 0µg Flank steak
Vitamin B12 1.63µg 0.38µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0.163mg Flank steak
Threonine 1.105mg 0.695mg Flank steak
Isoleucine 1.259mg 0.761mg Flank steak
Leucine 2.201mg 1.318mg Flank steak
Lysine 2.338mg 1.435mg Flank steak
Methionine 0.72mg 0.426mg Flank steak
Phenylalanine 1.093mg 0.65mg Flank steak
Valine 1.372mg 0.809mg Flank steak
Histidine 0.883mg 0.668mg Flank steak
Cholesterol 79mg 80mg Flank steak
Trans Fat 0.222g Flank steak
Saturated Fat 3.395g 7.529g Flank steak
Monounsaturated Fat 3.317g 8.542g Pork spare ribs
Polyunsaturated fat 0.322g 3.953g Pork spare ribs
Omega-6 - Eicosadienoic acid 0.079g Pork spare ribs
Omega-6 - Linoleic acid 3.146g Pork spare ribs
Omega-3 - ALA 0.081g Pork spare ribs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Pork spare ribs
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
43%
Pork spare ribs
Minerals Daily Need Coverage Score
54%
Flank steak
36%
Pork spare ribs

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 25mg)
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 - 4.134g)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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 ($)
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 spare ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167853/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.