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  6. Pork chop vs. Flank steak

Pork chop vs. Flank steak — In-Depth Nutrition Comparison

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How are Pork chop and Flank steak different?

  • Pork chop is richer in Vitamin B1, Vitamin B2, Selenium, and Vitamin B5, while Flank steak is higher in Vitamin B12, Zinc, Iron, Vitamin B6, and Choline.
  • Flank steak covers your daily need of Vitamin B12 40% more than Pork chop.
  • Pork chop contains 7 times more Vitamin B1 than Flank steak. Pork chop contains 0.49mg of Vitamin B1, while Flank steak contains 0.075mg.
  • Flank steak is lower in Saturated Fat.

Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Pork chop vs Flank 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.
Pork chop
Pork chop
5
:
5
Flank steak
Flank steak
Contains more Calcium +180%
Contains more Phosphorus +14.8%
Contains more Copper +28%
Contains more Manganese +11.1%
Contains more Selenium +23.8%
Contains more Iron +100%
Contains more Magnesium +15%
Contains less Sodium -24.3%
Contains more Zinc +55.6%
Equal in Potassium - 339
Equal in Manganese - 0.009
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
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 +180%
Contains more Phosphorus +14.8%
Contains more Copper +28%
Contains more Manganese +11.1%
Contains more Selenium +23.8%
Contains more Iron +100%
Contains more Magnesium +15%
Contains less Sodium -24.3%
Contains more Zinc +55.6%
Equal in Potassium - 339
Equal in Manganese - 0.009

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.
Pork chop
Pork chop
6
:
5
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin B1 +553.3%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin E +81%
Contains more Vitamin B6 +18.4%
Contains more Folate +∞%
Contains more Vitamin B12 +147%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 7.363
Pork chop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
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 B1 +553.3%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin E +81%
Contains more Vitamin B6 +18.4%
Contains more Folate +∞%
Contains more Vitamin B12 +147%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 7.363

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork chop
Pork chop
2
:
2
Flank steak
Flank steak
Contains more Fats +74.4%
Contains more Protein +16.6%
Equal in Water - 64.17
Pork chop
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 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 +74.4%
Contains more Protein +16.6%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork chop
Pork chop
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +47.3%
Contains more Polyunsaturated fat +488.2%
Contains less Saturated Fat -21.8%
Pork chop
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 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 +47.3%
Contains more Polyunsaturated fat +488.2%
Contains less Saturated Fat -21.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork chop Flank steak Opinion
Protein 23.72g 27.66g Flank steak
Fats 14.35g 8.23g Pork chop
Calories 231kcal 192kcal Pork chop
Calcium 56mg 20mg Pork chop
Iron 0.87mg 1.74mg Flank steak
Magnesium 20mg 23mg Flank steak
Phosphorus 241mg 210mg Pork chop
Potassium 315mg 339mg Flank steak
Sodium 74mg 56mg Flank steak
Zinc 3.15mg 4.9mg Flank steak
Copper 0.105mg 0.082mg Pork chop
Manganese 0.01mg 0.009mg Pork chop
Selenium 36.4µg 29.4µg Pork chop
Vitamin A 15IU 0IU Pork chop
Vitamin A RAE 4µg 0µg Pork chop
Vitamin E 0.21mg 0.38mg Flank steak
Vitamin D 40IU Pork chop
Vitamin D 1µg Pork chop
Vitamin B1 0.49mg 0.075mg Pork chop
Vitamin B2 0.313mg 0.133mg Pork chop
Vitamin B3 7.927mg 7.363mg Pork chop
Vitamin B5 1.104mg 0.545mg Pork chop
Vitamin B6 0.489mg 0.579mg Flank steak
Folate 0µg 9µg Flank steak
Vitamin B12 0.66µg 1.63µg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.282mg 0.182mg Pork chop
Threonine 1.043mg 1.105mg Flank steak
Isoleucine 1.123mg 1.259mg Flank steak
Leucine 1.952mg 2.201mg Flank steak
Lysine 2.109mg 2.338mg Flank steak
Methionine 0.65mg 0.72mg Flank steak
Phenylalanine 0.985mg 1.093mg Flank steak
Valine 1.2mg 1.372mg Flank steak
Histidine 0.965mg 0.883mg Pork chop
Cholesterol 78mg 79mg Pork chop
Trans Fat 0.066g Flank steak
Saturated Fat 4.339g 3.395g Flank steak
Omega-3 - DHA 0.001g 0g Pork chop
Omega-3 - DPA 0.011g 0g Pork chop
Monounsaturated Fat 4.887g 3.317g Pork chop
Polyunsaturated fat 1.894g 0.322g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Pork chop
Pork chop is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.944g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.8)
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 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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.