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  6. Meatball vs. Flank steak

Meatball vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between Meatball and Flank steak

  • Meatball has more Manganese, and Fiber, however, Flank steak is richer in Zinc, Vitamin B6, Vitamin B3, Vitamin B12, Selenium, and Choline.
  • Flank steak covers your daily Zinc needs 29% more than Meatball.
  • Flank steak contains less Sodium.

Specific food types used in this comparison are Meatballs, frozen, Italian style and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Meatball 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.
Meatball
Meatball
6
:
4
Flank steak
Flank steak
Contains more Calcium +300%
Contains more Magnesium +34.8%
Contains more Phosphorus +13.8%
Contains more Copper +50%
Contains more Manganese +3033.3%
Contains more Potassium +14.5%
Contains less Sodium -91.6%
Contains more Zinc +195.2%
Contains more Selenium +92.2%
Equal in Iron - 1.74
Meatball
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 67% 23% 103% 27% 87% 46% 41% 37% 84%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +300%
Contains more Magnesium +34.8%
Contains more Phosphorus +13.8%
Contains more Copper +50%
Contains more Manganese +3033.3%
Contains more Potassium +14.5%
Contains less Sodium -91.6%
Contains more Zinc +195.2%
Contains more Selenium +92.2%
Equal in Iron - 1.74

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.
Meatball
Meatball
8
:
3
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +10.5%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B2 +72.9%
Contains more Vitamin B5 +69.5%
Contains more Folate +300%
Contains more Vitamin K +485.7%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B6 +186.6%
Contains more Vitamin B12 +63%
Equal in Vitamin E - 0.38
Meatball
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 9% 3% 0% 34% 54% 59% 56% 47% 27% 126% 21%
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 A +∞%
Contains more Vitamin E +10.5%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B2 +72.9%
Contains more Vitamin B5 +69.5%
Contains more Folate +300%
Contains more Vitamin K +485.7%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B6 +186.6%
Contains more Vitamin B12 +63%
Equal in Vitamin E - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Meatball
Meatball
3
:
2
Flank steak
Flank steak
Contains more Fats +169.9%
Contains more Carbs +∞%
Contains more Protein +92.1%
Contains more Water +19.6%
Meatball
14% 22% 8% 54%
Protein: 14.4 g
Fats: 22.21 g
Carbs: 8.06 g
Water: 53.67 g
Other: 1.66 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 +169.9%
Contains more Carbs +∞%
Contains more Protein +92.1%
Contains more Water +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Meatball
Meatball
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +177%
Contains more Polyunsaturated fat +939.1%
Contains less Saturated Fat -55.5%
Meatball
38% 46% 17%
Saturated Fat: 7.627 g
Monounsaturated Fat: 9.188 g
Polyunsaturated fat: 3.346 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 +177%
Contains more Polyunsaturated fat +939.1%
Contains less Saturated Fat -55.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Meatball Flank steak Opinion
Net carbs 5.76g 0g Meatball
Protein 14.4g 27.66g Flank steak
Fats 22.21g 8.23g Meatball
Carbs 8.06g 0g Meatball
Calories 286kcal 192kcal Meatball
Starch 2.25g Meatball
Fructose 0.21g Meatball
Sugar 3.47g 0g Flank steak
Fiber 2.3g 0g Meatball
Calcium 80mg 20mg Meatball
Iron 1.77mg 1.74mg Meatball
Magnesium 31mg 23mg Meatball
Phosphorus 239mg 210mg Meatball
Potassium 296mg 339mg Flank steak
Sodium 666mg 56mg Flank steak
Zinc 1.66mg 4.9mg Flank steak
Copper 0.123mg 0.082mg Meatball
Manganese 0.282mg 0.009mg Meatball
Selenium 15.3µg 29.4µg Flank steak
Vitamin A 73IU 0IU Meatball
Vitamin A RAE 22µg 0µg Meatball
Vitamin E 0.42mg 0.38mg Meatball
Vitamin D 2IU Meatball
Vitamin D 0.1µg Meatball
Vitamin B1 0.136mg 0.075mg Meatball
Vitamin B2 0.23mg 0.133mg Meatball
Vitamin B3 3.108mg 7.363mg Flank steak
Vitamin B5 0.924mg 0.545mg Meatball
Vitamin B6 0.202mg 0.579mg Flank steak
Folate 36µg 9µg Meatball
Vitamin B12 1µg 1.63µg Flank steak
Vitamin K 8.2µg 1.4µg Meatball
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 66mg 79mg Meatball
Trans Fat 0.577g Flank steak
Saturated Fat 7.627g 3.395g Flank steak
Omega-3 - DHA 0.004g 0g Meatball
Omega-3 - EPA 0.005g 0g Meatball
Omega-3 - DPA 0.013g 0g Meatball
Monounsaturated Fat 9.188g 3.317g Meatball
Polyunsaturated fat 3.346g 0.322g Meatball
Omega-6 - Eicosadienoic acid 0.07g Meatball
Omega-6 - Linoleic acid 2.815g Meatball
Omega-6 - Gamma-linoleic acid 0.005g Meatball
Omega-3 - ALA 0.163g Meatball
Omega-3 - Eicosatrienoic acid 0.012g Meatball
Omega-6 - Dihomo-gamma-linoleic acid 0.022g Meatball

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meatball Flank steak
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
36%
Meatball
48%
Flank steak
Minerals Daily Need Coverage Score
53%
Meatball
54%
Flank steak

Comparison summary

Which food is richer in minerals?
Meatball
Meatball is relatively richer in minerals
Which food is lower in Cholesterol?
Meatball
Meatball is lower in Cholesterol (difference - 13mg)
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.47g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 610mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 4.232g)
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 ($)

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171638/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.