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  6. T bone steak vs. Flank steak

T bone steak vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between T bone steak and Flank steak

  • T bone steak is richer in Iron, Vitamin B6, Vitamin B12, Vitamin B2, and Monounsaturated Fat, yet Flank steak is richer in Choline, and Vitamin B3.
  • Daily need coverage for Iron from T bone steak is 23% higher.
  • T bone steak contains 2 times more Vitamin B2 than Flank steak. T bone steak contains 0.27mg of Vitamin B2, while Flank steak contains 0.133mg.
  • Flank steak contains less Saturated Fat.

Food types used in this article are Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

T bone steak 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.
T bone steak
T bone steak
2
:
7
Flank steak
Flank steak
Contains more Iron +105.2%
Contains more Magnesium +15%
Contains more Potassium +21.1%
Contains less Sodium -17.6%
Contains more Manganese +125%
Equal in Calcium - 20
Equal in Phosphorus - 210
Equal in Zinc - 4.9
Equal in Copper - 0.082
Equal in Selenium - 29.4
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
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 +105.2%
Contains more Magnesium +15%
Contains more Potassium +21.1%
Contains less Sodium -17.6%
Contains more Manganese +125%
Equal in Calcium - 20
Equal in Phosphorus - 210
Equal in Zinc - 4.9
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.
T bone steak
T bone steak
6
:
5
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin B2 +103%
Contains more Vitamin B6 +30.9%
Contains more Vitamin B12 +16%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +31.6%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +77.5%
Contains more Folate +28.6%
Equal in Vitamin K - 1.4
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 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 +103%
Contains more Vitamin B6 +30.9%
Contains more Vitamin B12 +16%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +31.6%
Contains more Vitamin B3 +17%
Contains more Vitamin B5 +77.5%
Contains more Folate +28.6%
Equal in Vitamin K - 1.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
2
:
2
Flank steak
Flank steak
Contains more Fats +34.3%
Equal in Protein - 27.66
Equal in Water - 64.17
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 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 +34.3%
Equal in Protein - 27.66
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
T bone steak
T bone steak
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +55.5%
Contains more Polyunsaturated fat +81.1%
Contains less Saturated Fat -26.2%
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 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 +55.5%
Contains more Polyunsaturated fat +81.1%
Contains less Saturated Fat -26.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak 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 T bone steak Flank steak Opinion
Protein 27.48g 27.66g Flank steak
Fats 11.05g 8.23g T bone steak
Calories 217kcal 192kcal T bone steak
Calcium 19mg 20mg Flank steak
Iron 3.57mg 1.74mg T bone steak
Magnesium 20mg 23mg Flank steak
Phosphorus 210mg 210mg
Potassium 280mg 339mg Flank steak
Sodium 68mg 56mg Flank steak
Zinc 4.69mg 4.9mg Flank steak
Copper 0.079mg 0.082mg Flank steak
Manganese 0.004mg 0.009mg Flank steak
Selenium 30.4µg 29.4µg T bone steak
Vitamin A 5IU 0IU T bone steak
Vitamin A RAE 1µg 0µg T bone steak
Vitamin E 0.14mg 0.38mg Flank steak
Vitamin D 3IU T bone steak
Vitamin D 0.1µg T bone steak
Vitamin B1 0.057mg 0.075mg Flank steak
Vitamin B2 0.27mg 0.133mg T bone steak
Vitamin B3 6.292mg 7.363mg Flank steak
Vitamin B5 0.307mg 0.545mg Flank steak
Vitamin B6 0.758mg 0.579mg T bone steak
Folate 7µg 9µg Flank steak
Vitamin B12 1.89µg 1.63µg T bone steak
Vitamin K 1.5µg 1.4µg T bone steak
Tryptophan 0.325mg 0.182mg T bone steak
Threonine 1.349mg 1.105mg T bone steak
Isoleucine 1.343mg 1.259mg T bone steak
Leucine 2.46mg 2.201mg T bone steak
Lysine 2.74mg 2.338mg T bone steak
Methionine 0.762mg 0.72mg T bone steak
Phenylalanine 1.143mg 1.093mg T bone steak
Valine 1.421mg 1.372mg T bone steak
Histidine 1.05mg 0.883mg T bone steak
Cholesterol 81mg 79mg Flank steak
Trans Fat 0.595g Flank steak
Saturated Fat 4.6g 3.395g Flank steak
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Monounsaturated Fat 5.159g 3.317g T bone steak
Polyunsaturated fat 0.583g 0.322g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone 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
53%
T bone steak
48%
Flank steak
Minerals Daily Need Coverage Score
60%
T bone steak
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 1.205g)
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.