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  6. Roast beef vs. Flank steak

Roast beef vs. Flank steak — In-Depth Nutrition Comparison

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Differences between Roast beef and Flank steak

  • Roast beef has more Vitamin B12, and Potassium, while Flank steak has more Selenium, Zinc, Choline, Vitamin B3, and Vitamin B6.
  • Roast beef's daily need coverage for Sodium is 35% higher.
  • Flank steak contains 2 times less Potassium than Roast beef. Roast beef contains 647mg of Potassium, while Flank steak contains 339mg.
  • The amount of Sodium in Flank steak is lower.

The food types used in this comparison are Roast beef, deli style, prepackaged, sliced and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Roast beef 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.
Roast beef
Roast beef
5
:
5
Flank steak
Flank steak
Contains more Iron +17.8%
Contains more Phosphorus +15.2%
Contains more Potassium +90.9%
Contains more Manganese +66.7%
Contains more Calcium +300%
Contains more Magnesium +15%
Contains less Sodium -93.4%
Contains more Zinc +53.1%
Contains more Selenium +100%
Equal in Copper - 0.082
Roast beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +17.8%
Contains more Phosphorus +15.2%
Contains more Potassium +90.9%
Contains more Manganese +66.7%
Contains more Calcium +300%
Contains more Magnesium +15%
Contains less Sodium -93.4%
Contains more Zinc +53.1%
Contains more Selenium +100%
Equal in Copper - 0.082

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.
Roast beef
Roast beef
7
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +28.9%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B12 +25.2%
Contains more Vitamin K +14.3%
Contains more Vitamin B1 +74.4%
Contains more Vitamin B3 +31.9%
Contains more Vitamin B6 +25.9%
Contains more Folate +80%
Equal in Vitamin B5 - 0.545
Roast beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 4%
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 E +28.9%
Contains more Vitamin B2 +60.2%
Contains more Vitamin B12 +25.2%
Contains more Vitamin K +14.3%
Contains more Vitamin B1 +74.4%
Contains more Vitamin B3 +31.9%
Contains more Vitamin B6 +25.9%
Contains more Folate +80%
Equal in Vitamin B5 - 0.545

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roast beef
Roast beef
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +14.9%
Contains more Protein +48.5%
Contains more Fats +123%
Roast beef
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 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 Carbs +∞%
Contains more Water +14.9%
Contains more Protein +48.5%
Contains more Fats +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roast beef
Roast beef
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +118.1%
Contains more Polyunsaturated fat +19.3%
Roast beef
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +118.1%
Contains more Polyunsaturated fat +19.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roast beef Flank steak Opinion
Net carbs 0.64g 0g Roast beef
Protein 18.62g 27.66g Flank steak
Fats 3.69g 8.23g Flank steak
Carbs 0.64g 0g Roast beef
Calories 115kcal 192kcal Flank steak
Sugar 0.29g 0g Flank steak
Calcium 5mg 20mg Flank steak
Iron 2.05mg 1.74mg Roast beef
Magnesium 20mg 23mg Flank steak
Phosphorus 242mg 210mg Roast beef
Potassium 647mg 339mg Roast beef
Sodium 853mg 56mg Flank steak
Zinc 3.2mg 4.9mg Flank steak
Copper 0.086mg 0.082mg Roast beef
Manganese 0.015mg 0.009mg Roast beef
Selenium 14.7µg 29.4µg Flank steak
Vitamin A 11IU 0IU Roast beef
Vitamin A RAE 3µg 0µg Roast beef
Vitamin E 0.49mg 0.38mg Roast beef
Vitamin D 1IU Roast beef
Vitamin B1 0.043mg 0.075mg Flank steak
Vitamin B2 0.213mg 0.133mg Roast beef
Vitamin B3 5.581mg 7.363mg Flank steak
Vitamin B5 0.566mg 0.545mg Roast beef
Vitamin B6 0.46mg 0.579mg Flank steak
Folate 5µg 9µg Flank steak
Vitamin B12 2.04µg 1.63µg Roast beef
Vitamin K 1.6µg 1.4µg Roast beef
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 51mg 79mg Roast beef
Trans Fat 0.148g Flank steak
Saturated Fat 1.318g 3.395g Roast beef
Omega-3 - DHA 0.001g 0g Roast beef
Omega-3 - EPA 0.007g 0g Roast beef
Omega-3 - DPA 0.012g 0g Roast beef
Monounsaturated Fat 1.521g 3.317g Flank steak
Polyunsaturated fat 0.27g 0.322g Flank steak
Omega-6 - Eicosadienoic acid 0.002g Roast beef
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roast beef Flank steak
Low Fats diet ok
Low Carbs diet ok
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
48%
Roast beef
48%
Flank steak
Minerals Daily Need Coverage Score
56%
Roast beef
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 2.077g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 797mg)
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 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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.