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  6. Lamb loin vs. Flank steak

Lamb loin vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between Lamb loin and Flank steak

  • Lamb loin has more Vitamin B12, and Vitamin B2, however, Flank steak is higher in Vitamin B6, Zinc, and Selenium.
  • Flank steak covers your daily need of Vitamin B6 36% more than Lamb loin.
  • Lamb loin has 3 times more Saturated Fat than Flank steak. While Lamb loin has 10.24g of Saturated Fat, Flank steak has only 3.395g.

These are the specific foods used in this comparison Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Lamb loin vs Flank steak 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.
Lamb loin
Lamb loin
3
:
6
Flank steak
Flank steak
Contains more Iron +21.8%
Contains more Copper +45.1%
Contains more Manganese +122.2%
Contains more Calcium +11.1%
Contains more Phosphorus +16.7%
Contains more Potassium +37.8%
Contains less Sodium -12.5%
Contains more Zinc +43.7%
Contains more Selenium +19.5%
Equal in Magnesium - 23
Lamb loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 80% 17% 78% 22% 9% 93% 40% 3% 135%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +21.8%
Contains more Copper +45.1%
Contains more Manganese +122.2%
Contains more Calcium +11.1%
Contains more Phosphorus +16.7%
Contains more Potassium +37.8%
Contains less Sodium -12.5%
Contains more Zinc +43.7%
Contains more Selenium +19.5%
Equal in Magnesium - 23

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.
Lamb loin
Lamb loin
7
:
3
Flank steak
Flank steak
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +80.5%
Contains more Vitamin B5 +19.3%
Contains more Folate +111.1%
Contains more Vitamin B12 +35.6%
Contains more Vitamin K +235.7%
Contains more Vitamin E +245.5%
Contains more Vitamin B6 +426.4%
Equal in Vitamin B3 - 7.363
Lamb loin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 56% 134% 39% 26% 15% 277% 12%
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%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +80.5%
Contains more Vitamin B5 +19.3%
Contains more Folate +111.1%
Contains more Vitamin B12 +35.6%
Contains more Vitamin K +235.7%
Contains more Vitamin E +245.5%
Contains more Vitamin B6 +426.4%
Equal in Vitamin B3 - 7.363

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb loin
Lamb loin
2
:
2
Flank steak
Flank steak
Contains more Fats +186.6%
Contains more Protein +22.7%
Contains more Water +22.2%
Lamb loin
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +186.6%
Contains more Protein +22.7%
Contains more Water +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb loin
Lamb loin
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +191.8%
Contains more Polyunsaturated fat +480.7%
Contains less Saturated Fat -66.8%
Lamb loin
47% 44% 9%
Saturated Fat: 10.24 g
Monounsaturated Fat: 9.68 g
Polyunsaturated fat: 1.87 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +191.8%
Contains more Polyunsaturated fat +480.7%
Contains less Saturated Fat -66.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb loin Flank steak
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lamb loin Flank steak Opinion
Protein 22.55g 27.66g Flank steak
Fats 23.59g 8.23g Lamb loin
Calories 309kcal 192kcal Lamb loin
Calcium 18mg 20mg Flank steak
Iron 2.12mg 1.74mg Lamb loin
Magnesium 23mg 23mg
Phosphorus 180mg 210mg Flank steak
Potassium 246mg 339mg Flank steak
Sodium 64mg 56mg Flank steak
Zinc 3.41mg 4.9mg Flank steak
Copper 0.119mg 0.082mg Lamb loin
Manganese 0.02mg 0.009mg Lamb loin
Selenium 24.6µg 29.4µg Flank steak
Vitamin E 0.11mg 0.38mg Flank steak
Vitamin D 2IU Lamb loin
Vitamin D 0.1µg Lamb loin
Vitamin B1 0.1mg 0.075mg Lamb loin
Vitamin B2 0.24mg 0.133mg Lamb loin
Vitamin B3 7.1mg 7.363mg Flank steak
Vitamin B5 0.65mg 0.545mg Lamb loin
Vitamin B6 0.11mg 0.579mg Flank steak
Folate 19µg 9µg Lamb loin
Vitamin B12 2.21µg 1.63µg Lamb loin
Vitamin K 4.7µg 1.4µg Lamb loin
Tryptophan 0.264mg 0.182mg Lamb loin
Threonine 0.965mg 1.105mg Flank steak
Isoleucine 1.088mg 1.259mg Flank steak
Leucine 1.754mg 2.201mg Flank steak
Lysine 1.991mg 2.338mg Flank steak
Methionine 0.579mg 0.72mg Flank steak
Phenylalanine 0.918mg 1.093mg Flank steak
Valine 1.217mg 1.372mg Flank steak
Histidine 0.714mg 0.883mg Flank steak
Cholesterol 95mg 79mg Flank steak
Saturated Fat 10.24g 3.395g Flank steak
Monounsaturated Fat 9.68g 3.317g Lamb loin
Polyunsaturated fat 1.87g 0.322g Lamb loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb loin Flank 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
49%
Lamb loin
48%
Flank steak
Minerals Daily Need Coverage Score
48%
Lamb loin
54%
Flank steak

Comparison summary

Which food is richer in vitamins?
Lamb loin
Lamb loin is relatively richer in vitamins
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.845g)
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 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.

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. Lamb loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.