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  6. Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised vs. Flank steak

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised and flank steak

  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, choice, cooked, braised has more vitamin B12, zinc, and iron; however, flank steak is richer in vitamin B6 and vitamin B3.
  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, choice, cooked, braised covers your daily vitamin B12 needs 35% more than flank steak.
  • Flank steak has 2 times less saturated fat than beef, chuck, arm pot roast, separable lean,, and fat, trimmed to 1/8" fat, choice, cooked, braised. Beef, chuck, arm pot roast, separable lean,, and fat, trimmed to 1/8" fat, choice, cooked, braised has 7.902g of saturated fat, while flank steak has 3.395g.

Specific food types used in this comparison are Beef, chuck, arm pot roast, separable lean,, and fat, trimmed to 1/8" fat, choice, cooked, braised and Beef, flank, steak, separable lean,, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.8% 21% 98% 39% 187% 78% 6.4% 1.3% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more IronIron +50%
Contains more CopperCopper +41.5%
Contains more ZincZinc +40.2%
Contains less SodiumSodium -12.5%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +40.7%
Contains more PhosphorusPhosphorus +15.4%
~equal in Manganese ~0.009mg
~equal in Selenium ~29.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 4.5% 14% 45% 79% 36% 67% 308% 4.8% 6.8% 63%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin B12Vitamin B12 +50.9%
Contains more Vitamin KVitamin K +35.7%
Contains more Vitamin B1Vitamin B1 +31.6%
Contains more Vitamin B3Vitamin B3 +74.7%
Contains more Vitamin B6Vitamin B6 +99.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.545mg
~equal in Folate ~9µg
~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8 Flank steak DV% diff.
Vitamin B12 2.46µg 1.63µg 35%
Vitamin B6 0.29mg 0.579mg 22%
Vitamin B3 4.215mg 7.363mg 20%
Saturated fat 7.902g 3.395g 20%
Zinc 6.87mg 4.9mg 18%
Fats 19.93g 8.23g 18%
Cholesterol 121mg 79mg 14%
Monounsaturated fat 8.583g 3.317g 13%
Iron 2.61mg 1.74mg 11%
Calories 309kcal 192kcal 6%
Protein 30.2g 27.66g 5%
Vitamin B2 0.193mg 0.133mg 5%
Copper 0.116mg 0.082mg 4%
Phosphorus 182mg 210mg 4%
Potassium 241mg 339mg 3%
Polyunsaturated fat 0.757g 0.322g 3%
Selenium 27.8µg 29.4µg 3%
Choline 115mg 105.4mg 2%
Vitamin D 0.3µg 2%
Vitamin B1 0.057mg 0.075mg 2%
Vitamin D 13IU 2%
Vitamin B5 0.595mg 0.545mg 1%
Magnesium 20mg 23mg 1%
Vitamin E 0.54mg 0.38mg 1%
Calcium 16mg 20mg 0%
Sodium 49mg 56mg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin K 1.9µg 1.4µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.198mg 0.182mg 0%
Threonine 1.202mg 1.105mg 0%
Isoleucine 1.369mg 1.259mg 0%
Leucine 2.393mg 2.201mg 0%
Lysine 2.543mg 2.338mg 0%
Methionine 0.784mg 0.72mg 0%
Phenylalanine 1.188mg 1.093mg 0%
Valine 1.493mg 1.372mg 0%
Histidine 0.96mg 0.883mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.016g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 20% 49%
Protein: 30.2 g
Fats: 19.93 g
Carbs: 0 g
Water: 49.35 g
Other: 0.52 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +142.2%
Contains more OtherOther +-966.7%
Contains more WaterWater +30%
~equal in Protein ~27.66g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.902 g
Monounsaturated fat: Mono. Fat 8.583 g
Polyunsaturated fat: Poly. Fat 0.757 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +158.8%
Contains more Poly. FatPolyunsaturated fat +135.1%
Contains less Sat. FatSaturated fat -57%

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. Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168669/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.