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  6. Flank steak vs. T bone steak

Flank steak vs. T bone steak — In-Depth Nutrition Comparison

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The main differences between Flank steak and T bone steak

  • Flank steak is richer in Choline, and Vitamin B3, yet T bone steak is richer in Iron, Vitamin B6, Vitamin B12, Vitamin B2, and Monounsaturated Fat.
  • Daily need coverage for Iron from T bone steak is 23% higher.
  • Flank steak contains 2 times more Choline than T bone steak. Flank steak contains 105.4mg of Choline, while T bone steak contains 66.1mg.
  • 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 Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Flank steak vs T bone steak infographic
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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
7
:
2
T bone steak
T bone steak
Contains more Magnesium +15%
Contains more Potassium +21.1%
Contains less Sodium -17.6%
Contains more Manganese +125%
Contains more Iron +105.2%
Equal in Calcium - 19
Equal in Phosphorus - 210
Equal in Zinc - 4.69
Equal in Copper - 0.079
Equal in Selenium - 30.4
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Magnesium +15%
Contains more Potassium +21.1%
Contains less Sodium -17.6%
Contains more Manganese +125%
Contains more Iron +105.2%
Equal in Calcium - 19
Equal in Phosphorus - 210
Equal in Zinc - 4.69
Equal in Copper - 0.079
Equal in Selenium - 30.4

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
5
:
6
T bone steak
T bone steak
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +31.6%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +77.5%
Contains more Folate +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +103%
Contains more Vitamin B6 +30.9%
Contains more Vitamin B12 +16%
Equal in Vitamin K - 1.5
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%
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +31.6%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +77.5%
Contains more Folate +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +103%
Contains more Vitamin B6 +30.9%
Contains more Vitamin B12 +16%
Equal in Vitamin K - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
T bone steak
T bone steak
Contains more Fats +34.3%
Equal in Protein - 27.48
Equal in Water - 60.6
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
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more Fats +34.3%
Equal in Protein - 27.48
Equal in Water - 60.6
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
T bone steak
T bone steak
Contains less Saturated Fat -26.2%
Contains more Monounsaturated Fat +55.5%
Contains more Polyunsaturated fat +81.1%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -26.2%
Contains more Monounsaturated Fat +55.5%
Contains more Polyunsaturated fat +81.1%

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 T bone steak
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 T bone steak Opinion
Protein 27.66g 27.48g Flank steak
Fats 8.23g 11.05g T bone steak
Calories 192kcal 217kcal T bone steak
Calcium 20mg 19mg Flank steak
Iron 1.74mg 3.57mg T bone steak
Magnesium 23mg 20mg Flank steak
Phosphorus 210mg 210mg
Potassium 339mg 280mg Flank steak
Sodium 56mg 68mg Flank steak
Zinc 4.9mg 4.69mg Flank steak
Copper 0.082mg 0.079mg Flank steak
Manganese 0.009mg 0.004mg Flank steak
Selenium 29.4µg 30.4µg T bone steak
Vitamin A 0IU 5IU T bone steak
Vitamin A RAE 0µg 1µg T bone steak
Vitamin E 0.38mg 0.14mg Flank steak
Vitamin D 3IU T bone steak
Vitamin D 0.1µg T bone steak
Vitamin B1 0.075mg 0.057mg Flank steak
Vitamin B2 0.133mg 0.27mg T bone steak
Vitamin B3 7.363mg 6.292mg Flank steak
Vitamin B5 0.545mg 0.307mg Flank steak
Vitamin B6 0.579mg 0.758mg T bone steak
Folate 9µg 7µg Flank steak
Vitamin B12 1.63µg 1.89µg T bone steak
Vitamin K 1.4µg 1.5µg T bone steak
Tryptophan 0.182mg 0.325mg T bone steak
Threonine 1.105mg 1.349mg T bone steak
Isoleucine 1.259mg 1.343mg T bone steak
Leucine 2.201mg 2.46mg T bone steak
Lysine 2.338mg 2.74mg T bone steak
Methionine 0.72mg 0.762mg T bone steak
Phenylalanine 1.093mg 1.143mg T bone steak
Valine 1.372mg 1.421mg T bone steak
Histidine 0.883mg 1.05mg T bone steak
Cholesterol 79mg 81mg Flank steak
Trans Fat 0.595g Flank steak
Saturated Fat 3.395g 4.6g Flank steak
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - DPA 0g 0.013g T bone steak
Monounsaturated Fat 3.317g 5.159g T bone steak
Polyunsaturated fat 0.322g 0.583g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak T bone steak
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
53%
T bone steak
Minerals Daily Need Coverage Score
54%
Flank steak
60%
T bone steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 1.205g)
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.