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  6. Pork loin vs. Flank steak

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

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How are Pork loin and Flank steak different?

  • Pork loin is richer in Vitamin B1, Vitamin B2, and Selenium, while Flank steak is higher in Vitamin B12, Zinc, Vitamin B3, Iron, Vitamin B6, and Choline.
  • Pork loin covers your daily need of Vitamin B1 69% more than Flank steak.
  • Pork loin contains 2 times more Vitamin B2 than Flank steak. Pork loin contains 0.248mg of Vitamin B2, while Flank steak contains 0.133mg.
  • Pork loin is lower in Cholesterol.

Pork, fresh, loin, whole, separable lean and fat, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Pork loin 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 loin
Pork loin
4
:
6
Flank steak
Flank steak
Contains less Sodium -10.7%
Contains more Manganese +22.2%
Contains more Selenium +12.9%
Contains more Calcium +11.1%
Contains more Iron +120.3%
Contains more Zinc +181.6%
Contains more Copper +46.4%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
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 -10.7%
Contains more Manganese +22.2%
Contains more Selenium +12.9%
Contains more Calcium +11.1%
Contains more Iron +120.3%
Contains more Zinc +181.6%
Contains more Copper +46.4%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339

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 loin
Pork loin
6
:
6
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1101.3%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B5 +32.7%
Contains more Vitamin E +81%
Contains more Vitamin B3 +60.8%
Contains more Vitamin B6 +22.7%
Contains more Folate +800%
Contains more Vitamin B12 +207.5%
Contains more Vitamin K +∞%
Pork loin
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% 15% 2% 226% 58% 86% 44% 109% 1% 67% 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 +1101.3%
Contains more Vitamin B2 +86.5%
Contains more Vitamin B5 +32.7%
Contains more Vitamin E +81%
Contains more Vitamin B3 +60.8%
Contains more Vitamin B6 +22.7%
Contains more Folate +800%
Contains more Vitamin B12 +207.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork loin
Pork loin
3
:
1
Flank steak
Flank steak
Contains more Fats +52.9%
Contains more Protein +40.1%
Equal in Water - 64.17
Pork loin
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 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 +52.9%
Contains more Protein +40.1%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork loin
Pork loin
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +69.1%
Contains more Polyunsaturated fat +316.1%
Contains less Saturated Fat -22.1%
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 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 +69.1%
Contains more Polyunsaturated fat +316.1%
Contains less Saturated Fat -22.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork loin Flank 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 Pork loin Flank steak Opinion
Protein 19.74g 27.66g Flank steak
Fats 12.58g 8.23g Pork loin
Calories 198kcal 192kcal Pork loin
Calcium 18mg 20mg Flank steak
Iron 0.79mg 1.74mg Flank steak
Magnesium 21mg 23mg Flank steak
Phosphorus 197mg 210mg Flank steak
Potassium 356mg 339mg Pork loin
Sodium 50mg 56mg Pork loin
Zinc 1.74mg 4.9mg Flank steak
Copper 0.056mg 0.082mg Flank steak
Manganese 0.011mg 0.009mg Pork loin
Selenium 33.2µg 29.4µg Pork loin
Vitamin A 7IU 0IU Pork loin
Vitamin A RAE 2µg 0µg Pork loin
Vitamin E 0.21mg 0.38mg Flank steak
Vitamin D 21IU Pork loin
Vitamin D 0.5µg Pork loin
Vitamin C 0.6mg 0mg Pork loin
Vitamin B1 0.901mg 0.075mg Pork loin
Vitamin B2 0.248mg 0.133mg Pork loin
Vitamin B3 4.58mg 7.363mg Flank steak
Vitamin B5 0.723mg 0.545mg Pork loin
Vitamin B6 0.472mg 0.579mg Flank steak
Folate 1µg 9µg Flank steak
Vitamin B12 0.53µg 1.63µg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.244mg 0.182mg Pork loin
Threonine 0.891mg 1.105mg Flank steak
Isoleucine 0.91mg 1.259mg Flank steak
Leucine 1.572mg 2.201mg Flank steak
Lysine 1.766mg 2.338mg Flank steak
Methionine 0.514mg 0.72mg Flank steak
Phenylalanine 0.785mg 1.093mg Flank steak
Valine 1.064mg 1.372mg Flank steak
Histidine 0.77mg 0.883mg Flank steak
Cholesterol 63mg 79mg Pork loin
Saturated Fat 4.36g 3.395g Flank steak
Monounsaturated Fat 5.61g 3.317g Pork loin
Polyunsaturated fat 1.34g 0.322g Pork loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
51%
Pork loin
48%
Flank steak
Minerals Daily Need Coverage Score
42%
Pork loin
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.965g)
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. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.