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  6. Pork vs. Flank steak

Pork vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between Pork and Flank steak

  • Pork has more Vitamin B1, Selenium, Vitamin B2, and Phosphorus, however, Flank steak is richer in Vitamin B12, Zinc, Vitamin B3, Iron, and Vitamin B6.
  • Pork covers your daily Vitamin B1 needs 67% more than Flank steak.
  • Flank steak has 2 times less Vitamin B2 than Pork. Pork has 0.321mg of Vitamin B2, while Flank steak has 0.133mg.
  • Flank steak contains less Saturated Fat.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pork 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
Pork
4
:
5
Flank steak
Flank steak
Contains more Magnesium +21.7%
Contains more Phosphorus +17.1%
Contains more Potassium +24.8%
Contains more Selenium +54.1%
Contains more Iron +100%
Contains more Zinc +105%
Contains more Copper +12.3%
Equal in Calcium - 20
Equal in Sodium - 56
Equal in Manganese - 0.009
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Magnesium +21.7%
Contains more Phosphorus +17.1%
Contains more Potassium +24.8%
Contains more Selenium +54.1%
Contains more Iron +100%
Contains more Zinc +105%
Contains more Copper +12.3%
Equal in Calcium - 20
Equal in Sodium - 56
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
Pork
6
:
6
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1069.3%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B5 +28.1%
Contains more Vitamin E +31%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B6 +24.8%
Contains more Folate +80%
Contains more Vitamin B12 +132.9%
Contains more Vitamin K +∞%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 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 +1069.3%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B5 +28.1%
Contains more Vitamin E +31%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B6 +24.8%
Contains more Folate +80%
Contains more Vitamin B12 +132.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
:
2
Flank steak
Flank steak
Contains more Fats +69.1%
Contains more Water +10.9%
Equal in Protein - 27.66
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +69.1%
Contains more Water +10.9%
Equal in Protein - 27.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +86.6%
Contains more Polyunsaturated fat +272.7%
Contains less Saturated Fat -35.1%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 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 +86.6%
Contains more Polyunsaturated fat +272.7%
Contains less Saturated Fat -35.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Flank steak
Lower in Sodium ok
Lower in Cholesterol 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 Flank steak Opinion
Protein 27.32g 27.66g Flank steak
Fats 13.92g 8.23g Pork
Calories 242kcal 192kcal Pork
Calcium 19mg 20mg Flank steak
Iron 0.87mg 1.74mg Flank steak
Magnesium 28mg 23mg Pork
Phosphorus 246mg 210mg Pork
Potassium 423mg 339mg Pork
Sodium 62mg 56mg Flank steak
Zinc 2.39mg 4.9mg Flank steak
Copper 0.073mg 0.082mg Flank steak
Manganese 0.009mg 0.009mg
Selenium 45.3µg 29.4µg Pork
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 0.38mg Flank steak
Vitamin D 53IU Pork
Vitamin D 1.3µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.075mg Pork
Vitamin B2 0.321mg 0.133mg Pork
Vitamin B3 5.037mg 7.363mg Flank steak
Vitamin B5 0.698mg 0.545mg Pork
Vitamin B6 0.464mg 0.579mg Flank steak
Folate 5µg 9µg Flank steak
Vitamin B12 0.7µg 1.63µg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.338mg 0.182mg Pork
Threonine 1.234mg 1.105mg Pork
Isoleucine 1.26mg 1.259mg Pork
Leucine 2.177mg 2.201mg Flank steak
Lysine 2.446mg 2.338mg Pork
Methionine 0.712mg 0.72mg Flank steak
Phenylalanine 1.086mg 1.093mg Flank steak
Valine 1.473mg 1.372mg Pork
Histidine 1.067mg 0.883mg Pork
Cholesterol 80mg 79mg Flank steak
Saturated Fat 5.23g 3.395g Flank steak
Monounsaturated Fat 6.19g 3.317g Pork
Polyunsaturated fat 1.2g 0.322g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
56%
Pork
48%
Flank steak
Minerals Daily Need Coverage Score
55%
Pork
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 6mg)
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 - 1.835g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.