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  6. Steak vs. Flank steak

Steak vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between Steak and Flank steak

  • Steak is higher in Vitamin B12, Zinc, Vitamin B2, Iron, and Monounsaturated Fat, yet Flank steak is higher in Vitamin B3, Phosphorus, and Vitamin B6.
  • Steak covers your daily Saturated Fat needs 25% more than Flank steak.
  • Steak contains 3 times more Monounsaturated Fat than Flank steak. While Steak contains 9.171g of Monounsaturated Fat, Flank steak contains only 3.317g.
  • The amount of Saturated Fat in Flank steak is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Steak 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.
Steak
Steak
4
:
5
Flank steak
Flank steak
Contains more Iron +37.9%
Contains more Zinc +29.4%
Contains more Calcium +66.7%
Contains more Phosphorus +28.8%
Contains more Potassium +21.5%
Equal in Magnesium - 23
Equal in Sodium - 56
Equal in Copper - 0.082
Equal in Selenium - 29.4
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
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 +37.9%
Contains more Zinc +29.4%
Contains more Calcium +66.7%
Contains more Phosphorus +28.8%
Contains more Potassium +21.5%
Equal in Magnesium - 23
Equal in Sodium - 56
Equal in Copper - 0.082
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.
Steak
Steak
5
:
6
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin B2 +126.3%
Contains more Vitamin B12 +35%
Contains more Vitamin K +14.3%
Contains more Vitamin B3 +43%
Contains more Vitamin B6 +15.8%
Contains more Folate +50%
Equal in Vitamin B1 - 0.075
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 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 B2 +126.3%
Contains more Vitamin B12 +35%
Contains more Vitamin K +14.3%
Contains more Vitamin B3 +43%
Contains more Vitamin B6 +15.8%
Contains more Folate +50%
Equal in Vitamin B1 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
2
Flank steak
Flank steak
Contains more Fats +131.1%
Contains more Protein +11.3%
Contains more Water +15.4%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +131.1%
Contains more Protein +11.3%
Contains more Water +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +176.5%
Contains more Polyunsaturated fat +178.3%
Contains less Saturated Fat -59.8%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 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 +176.5%
Contains more Polyunsaturated fat +178.3%
Contains less Saturated Fat -59.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Flank steak
Lower in Cholesterol ok
Lower in Sodium 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 Steak Flank steak Opinion
Protein 24.85g 27.66g Flank steak
Fats 19.02g 8.23g Steak
Calories 271kcal 192kcal Steak
Calcium 12mg 20mg Flank steak
Iron 2.4mg 1.74mg Steak
Magnesium 23mg 23mg
Phosphorus 163mg 210mg Flank steak
Potassium 279mg 339mg Flank steak
Sodium 58mg 56mg Flank steak
Zinc 6.34mg 4.9mg Steak
Copper 0.085mg 0.082mg Steak
Manganese 0.009mg Flank steak
Selenium 31.8µg 29.4µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.38mg Flank steak
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin B1 0.074mg 0.075mg Flank steak
Vitamin B2 0.301mg 0.133mg Steak
Vitamin B3 5.149mg 7.363mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.5mg 0.579mg Flank steak
Folate 6µg 9µg Flank steak
Vitamin B12 2.2µg 1.63µg Steak
Vitamin K 1.6µg 1.4µg Steak
Tryptophan 0.278mg 0.182mg Steak
Threonine 1.171mg 1.105mg Steak
Isoleucine 1.157mg 1.259mg Flank steak
Leucine 2.142mg 2.201mg Flank steak
Lysine 2.38mg 2.338mg Steak
Methionine 0.672mg 0.72mg Flank steak
Phenylalanine 0.997mg 1.093mg Flank steak
Valine 1.242mg 1.372mg Flank steak
Histidine 0.931mg 0.883mg Steak
Cholesterol 78mg 79mg Steak
Saturated Fat 8.443g 3.395g Flank steak
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 3.317g Steak
Polyunsaturated fat 0.896g 0.322g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak 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
49%
Steak
48%
Flank steak
Minerals Daily Need Coverage Score
59%
Steak
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 5.048g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.