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  6. Pork spare ribs vs. Flank steak

Pork spare ribs vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between Pork spare ribs and Flank steak?

  • Pork spare ribs are richer in Vitamin B1, and Vitamin B2, while Flank steak is higher in Vitamin B12, Zinc, Vitamin B3, Selenium, Iron, Phosphorus, and Choline.
  • Flank steak's daily need coverage for Vitamin B12 is 52% higher.
  • Flank steak has 4 times less Vitamin B1 than Pork spare ribs. Pork spare ribs have 0.319mg of Vitamin B1, while Flank steak has 0.075mg.
  • Flank steak is lower in Saturated Fat.

We used Pork, fresh, spareribs, 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 spare ribs 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.
Pork spare ribs
Pork spare ribs
1
:
9
Flank steak
Flank steak
Contains more Manganese +11.1%
Contains more Calcium +33.3%
Contains more Iron +91.2%
Contains more Magnesium +43.8%
Contains more Phosphorus +48.9%
Contains more Potassium +40.1%
Contains less Sodium -30.9%
Contains more Zinc +96%
Contains more Selenium +33.6%
Equal in Copper - 0.082
Equal in Manganese - 0.009
Pork spare ribs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 35% 12% 61% 22% 11% 69% 27% 2% 120%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Manganese +11.1%
Contains more Calcium +33.3%
Contains more Iron +91.2%
Contains more Magnesium +43.8%
Contains more Phosphorus +48.9%
Contains more Potassium +40.1%
Contains less Sodium -30.9%
Contains more Zinc +96%
Contains more Selenium +33.6%
Equal in Copper - 0.082
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 spare ribs
Pork spare ribs
4
:
6
Flank steak
Flank steak
Contains more Vitamin B1 +325.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B3 +57.9%
Contains more Folate +∞%
Contains more Vitamin B12 +328.9%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.38
Equal in Vitamin B6 - 0.579
Pork spare ribs
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% 69% 0% 80% 58% 88% 38% 133% 0% 48% 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 B1 +325.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B3 +57.9%
Contains more Folate +∞%
Contains more Vitamin B12 +328.9%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.38
Equal in Vitamin B6 - 0.579

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork spare ribs
Pork spare ribs
2
:
2
Flank steak
Flank steak
Contains more Fats +184.3%
Contains more Protein +78.8%
Equal in Water - 64.17
Pork spare ribs
15% 23% 60%
Protein: 15.47 g
Fats: 23.4 g
Carbs: 0 g
Water: 59.75 g
Other: 1.38 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 +184.3%
Contains more Protein +78.8%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork spare ribs
Pork spare ribs
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +157.5%
Contains more Polyunsaturated fat +1127.6%
Contains less Saturated Fat -54.9%
Pork spare ribs
38% 43% 20%
Saturated Fat: 7.529 g
Monounsaturated Fat: 8.542 g
Polyunsaturated fat: 3.953 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 +157.5%
Contains more Polyunsaturated fat +1127.6%
Contains less Saturated Fat -54.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork spare ribs 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 spare ribs Flank steak Opinion
Protein 15.47g 27.66g Flank steak
Fats 23.4g 8.23g Pork spare ribs
Calories 277kcal 192kcal Pork spare ribs
Calcium 15mg 20mg Flank steak
Iron 0.91mg 1.74mg Flank steak
Magnesium 16mg 23mg Flank steak
Phosphorus 141mg 210mg Flank steak
Potassium 242mg 339mg Flank steak
Sodium 81mg 56mg Flank steak
Zinc 2.5mg 4.9mg Flank steak
Copper 0.08mg 0.082mg Flank steak
Manganese 0.01mg 0.009mg Pork spare ribs
Selenium 22µg 29.4µg Flank steak
Vitamin E 0.37mg 0.38mg Flank steak
Vitamin D 91IU Pork spare ribs
Vitamin D 2.3µg Pork spare ribs
Vitamin B1 0.319mg 0.075mg Pork spare ribs
Vitamin B2 0.251mg 0.133mg Pork spare ribs
Vitamin B3 4.662mg 7.363mg Flank steak
Vitamin B5 0.625mg 0.545mg Pork spare ribs
Vitamin B6 0.574mg 0.579mg Flank steak
Folate 0µg 9µg Flank steak
Vitamin B12 0.38µg 1.63µg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.163mg 0.182mg Flank steak
Threonine 0.695mg 1.105mg Flank steak
Isoleucine 0.761mg 1.259mg Flank steak
Leucine 1.318mg 2.201mg Flank steak
Lysine 1.435mg 2.338mg Flank steak
Methionine 0.426mg 0.72mg Flank steak
Phenylalanine 0.65mg 1.093mg Flank steak
Valine 0.809mg 1.372mg Flank steak
Histidine 0.668mg 0.883mg Flank steak
Cholesterol 80mg 79mg Flank steak
Trans Fat 0.222g Flank steak
Saturated Fat 7.529g 3.395g Flank steak
Monounsaturated Fat 8.542g 3.317g Pork spare ribs
Polyunsaturated fat 3.953g 0.322g Pork spare ribs
Omega-6 - Eicosadienoic acid 0.079g Pork spare ribs
Omega-6 - Linoleic acid 3.146g Pork spare ribs
Omega-3 - ALA 0.081g Pork spare ribs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork spare ribs 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
43%
Pork spare ribs
48%
Flank steak
Minerals Daily Need Coverage Score
36%
Pork spare ribs
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 4.134g)
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 spare ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167853/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.