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  6. Pork leg vs. Flank steak

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

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What are the main differences between Pork leg and Flank steak?

  • Pork leg is richer in Vitamin B1, Vitamin B2, Polyunsaturated fat, and Monounsaturated Fat, while Flank steak is higher in Vitamin B12, Zinc, Vitamin B3, Vitamin B6, and Iron.
  • Pork leg's daily need coverage for Vitamin B1 is 55% higher.
  • Flank steak has 6 times less Polyunsaturated fat than Pork leg. Pork leg has 2.01g of Polyunsaturated fat, while Flank steak has 0.322g.
  • Flank steak is lower in Saturated Fat.

We used Pork, fresh, leg (ham), whole, separable lean and fat, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Pork leg 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 leg
Pork leg
2
:
7
Flank steak
Flank steak
Contains less Sodium -16.1%
Contains more Manganese +155.6%
Contains more Calcium +300%
Contains more Iron +104.7%
Contains more Magnesium +15%
Contains more Zinc +153.9%
Contains more Copper +26.2%
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Selenium - 29.4
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains less Sodium -16.1%
Contains more Manganese +155.6%
Contains more Calcium +300%
Contains more Iron +104.7%
Contains more Magnesium +15%
Contains more Zinc +153.9%
Contains more Copper +26.2%
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Selenium - 29.4

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.
Pork leg
Pork leg
6
:
6
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +881.3%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B3 +61%
Contains more Vitamin B6 +44.4%
Contains more Folate +28.6%
Contains more Vitamin B12 +158.7%
Pork leg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 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 C +∞%
Contains more Vitamin B1 +881.3%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B3 +61%
Contains more Vitamin B6 +44.4%
Contains more Folate +28.6%
Contains more Vitamin B12 +158.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork leg
Pork leg
2
:
2
Flank steak
Flank steak
Contains more Fats +129.3%
Contains more Protein +58.7%
Equal in Water - 64.17
Pork leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 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 +129.3%
Contains more Protein +58.7%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork leg
Pork leg
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +152.6%
Contains more Polyunsaturated fat +524.2%
Contains less Saturated Fat -48.1%
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 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 +152.6%
Contains more Polyunsaturated fat +524.2%
Contains less Saturated Fat -48.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork leg Flank steak Opinion
Protein 17.43g 27.66g Flank steak
Fats 18.87g 8.23g Pork leg
Calories 245kcal 192kcal Pork leg
Calcium 5mg 20mg Flank steak
Iron 0.85mg 1.74mg Flank steak
Magnesium 20mg 23mg Flank steak
Phosphorus 199mg 210mg Flank steak
Potassium 315mg 339mg Flank steak
Sodium 47mg 56mg Pork leg
Zinc 1.93mg 4.9mg Flank steak
Copper 0.065mg 0.082mg Flank steak
Manganese 0.023mg 0.009mg Pork leg
Selenium 29.4µg 29.4µg
Vitamin A 7IU 0IU Pork leg
Vitamin E 0.38mg Flank steak
Vitamin D 20IU Pork leg
Vitamin D 0.5µg Pork leg
Vitamin C 0.7mg 0mg Pork leg
Vitamin B1 0.736mg 0.075mg Pork leg
Vitamin B2 0.2mg 0.133mg Pork leg
Vitamin B3 4.574mg 7.363mg Flank steak
Vitamin B5 0.685mg 0.545mg Pork leg
Vitamin B6 0.401mg 0.579mg Flank steak
Folate 7µg 9µg Flank steak
Vitamin B12 0.63µg 1.63µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.208mg 0.182mg Pork leg
Threonine 0.776mg 1.105mg Flank steak
Isoleucine 0.787mg 1.259mg Flank steak
Leucine 1.376mg 2.201mg Flank steak
Lysine 1.55mg 2.338mg Flank steak
Methionine 0.444mg 0.72mg Flank steak
Phenylalanine 0.689mg 1.093mg Flank steak
Valine 0.931mg 1.372mg Flank steak
Histidine 0.659mg 0.883mg Flank steak
Cholesterol 73mg 79mg Pork leg
Saturated Fat 6.54g 3.395g Flank steak
Monounsaturated Fat 8.38g 3.317g Pork leg
Polyunsaturated fat 2.01g 0.322g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg 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
46%
Pork leg
48%
Flank steak
Minerals Daily Need Coverage Score
40%
Pork leg
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 3.145g)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.