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  6. Flank steak vs. Roast beef

Flank steak vs. Roast beef — In-Depth Nutrition Comparison

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Differences between Flank steak and Roast beef

  • Flank steak has more Selenium, Zinc, Choline, Vitamin B3, and Vitamin B6, while Roast beef has more Vitamin B12, and Potassium.
  • Roast beef's daily need coverage for Sodium is 35% higher.
  • Roast beef contains 3 times less Saturated Fat than Flank steak. Flank steak contains 3.395g of Saturated Fat, while Roast beef contains 1.318g.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Roast beef, deli style, prepackaged, sliced.

Infographic

Flank steak vs Roast beef 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
:
5
Roast beef
Roast beef
Contains more Calcium +300%
Contains more Magnesium +15%
Contains less Sodium -93.4%
Contains more Zinc +53.1%
Contains more Selenium +100%
Contains more Iron +17.8%
Contains more Phosphorus +15.2%
Contains more Potassium +90.9%
Contains more Manganese +66.7%
Equal in Copper - 0.086
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Roast beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Contains more Calcium +300%
Contains more Magnesium +15%
Contains less Sodium -93.4%
Contains more Zinc +53.1%
Contains more Selenium +100%
Contains more Iron +17.8%
Contains more Phosphorus +15.2%
Contains more Potassium +90.9%
Contains more Manganese +66.7%
Equal in Copper - 0.086

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
:
7
Roast beef
Roast beef
Contains more Vitamin B1 +74.4%
Contains more Vitamin B3 +31.9%
Contains more Vitamin B6 +25.9%
Contains more Folate +80%
Contains more Vitamin A +∞%
Contains more Vitamin E +28.9%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B12 +25.2%
Contains more Vitamin K +14.3%
Equal in Vitamin B5 - 0.566
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%
Roast beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 4%
Contains more Vitamin B1 +74.4%
Contains more Vitamin B3 +31.9%
Contains more Vitamin B6 +25.9%
Contains more Folate +80%
Contains more Vitamin A +∞%
Contains more Vitamin E +28.9%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B12 +25.2%
Contains more Vitamin K +14.3%
Equal in Vitamin B5 - 0.566

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Roast beef
Roast beef
Contains more Protein +48.5%
Contains more Fats +123%
Contains more Carbs +∞%
Contains more Water +14.9%
Equal in Other - 3.33
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Roast beef
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more Protein +48.5%
Contains more Fats +123%
Contains more Carbs +∞%
Contains more Water +14.9%
Equal in Other - 3.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
2
:
1
Roast beef
Roast beef
Contains more Monounsaturated Fat +118.1%
Contains more Polyunsaturated fat +19.3%
Contains less Saturated Fat -61.2%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Roast beef
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
Contains more Monounsaturated Fat +118.1%
Contains more Polyunsaturated fat +19.3%
Contains less Saturated Fat -61.2%

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 Roast beef
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Roast beef Opinion
Net carbs 0g 0.64g Roast beef
Protein 27.66g 18.62g Flank steak
Fats 8.23g 3.69g Flank steak
Carbs 0g 0.64g Roast beef
Calories 192kcal 115kcal Flank steak
Sugar 0g 0.29g Flank steak
Calcium 20mg 5mg Flank steak
Iron 1.74mg 2.05mg Roast beef
Magnesium 23mg 20mg Flank steak
Phosphorus 210mg 242mg Roast beef
Potassium 339mg 647mg Roast beef
Sodium 56mg 853mg Flank steak
Zinc 4.9mg 3.2mg Flank steak
Copper 0.082mg 0.086mg Roast beef
Manganese 0.009mg 0.015mg Roast beef
Selenium 29.4µg 14.7µg Flank steak
Vitamin A 0IU 11IU Roast beef
Vitamin A RAE 0µg 3µg Roast beef
Vitamin E 0.38mg 0.49mg Roast beef
Vitamin D 1IU Roast beef
Vitamin B1 0.075mg 0.043mg Flank steak
Vitamin B2 0.133mg 0.213mg Roast beef
Vitamin B3 7.363mg 5.581mg Flank steak
Vitamin B5 0.545mg 0.566mg Roast beef
Vitamin B6 0.579mg 0.46mg Flank steak
Folate 9µg 5µg Flank steak
Vitamin B12 1.63µg 2.04µg Roast beef
Vitamin K 1.4µg 1.6µg Roast beef
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 79mg 51mg Roast beef
Trans Fat 0.148g Flank steak
Saturated Fat 3.395g 1.318g Roast beef
Omega-3 - DHA 0g 0.001g Roast beef
Omega-3 - EPA 0g 0.007g Roast beef
Omega-3 - DPA 0g 0.012g Roast beef
Monounsaturated Fat 3.317g 1.521g Flank steak
Polyunsaturated fat 0.322g 0.27g Flank steak
Omega-6 - Eicosadienoic acid 0.002g Roast beef
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Roast beef
Low Fats diet ok
Low Carbs diet ok
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
48%
Roast beef
Minerals Daily Need Coverage Score
54%
Flank steak
56%
Roast beef

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 2.077g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 797mg)
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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.