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

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

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

  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, select, cooked, braised has more zinc, vitamin B12, and iron; however, flank steak has more vitamin B6 and vitamin B3.
  • Flank steak's daily need coverage for vitamin B6 is 22% more.
  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, select, cooked, braised has 2 times more saturated fat than flank steak. Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, select, cooked, braised has 7.337g of saturated fat, while flank steak has 3.395g.

The food varieties used in the comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, select, 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% 5.4% 21% 92% 31% 193% 79% 6.5% 1.3% 157%
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 +41.4%
Contains more CopperCopper +13.4%
Contains more ZincZinc +44.7%
Contains less SodiumSodium -10.7%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +11.1%
Contains more PotassiumPotassium +39.5%
Contains more PhosphorusPhosphorus +14.1%
~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% 10% 4.5% 16% 38% 81% 36% 68% 249% 4.5% 6.8% 62%
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 +36.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B12Vitamin B12 +22.1%
Contains more Vitamin KVitamin K +28.6%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B3Vitamin B3 +70%
Contains more Vitamin B6Vitamin B6 +95.6%
~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 B6 0.296mg 0.579mg 22%
Zinc 7.09mg 4.9mg 20%
Vitamin B3 4.331mg 7.363mg 19%
Saturated fat 7.337g 3.395g 18%
Fats 18.5g 8.23g 16%
Vitamin B12 1.99µg 1.63µg 15%
Cholesterol 119mg 79mg 13%
Monounsaturated fat 7.969g 3.317g 12%
Iron 2.46mg 1.74mg 9%
Protein 30.05g 27.66g 5%
Calories 295kcal 192kcal 5%
Phosphorus 184mg 210mg 4%
Polyunsaturated fat 0.704g 0.322g 3%
Potassium 243mg 339mg 3%
Vitamin D 12IU 2%
Vitamin B2 0.163mg 0.133mg 2%
Choline 114.5mg 105.4mg 2%
Vitamin D 0.3µg 2%
Vitamin B5 0.593mg 0.545mg 1%
Vitamin B1 0.065mg 0.075mg 1%
Selenium 28.8µg 29.4µg 1%
Vitamin E 0.52mg 0.38mg 1%
Copper 0.093mg 0.082mg 1%
Magnesium 20mg 23mg 1%
Calcium 18mg 20mg 0%
Sodium 50mg 56mg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin K 1.8µg 1.4µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.202mg 0.182mg 0%
Threonine 1.225mg 1.105mg 0%
Isoleucine 1.395mg 1.259mg 0%
Leucine 2.439mg 2.201mg 0%
Lysine 2.591mg 2.338mg 0%
Methionine 0.798mg 0.72mg 0%
Phenylalanine 1.211mg 1.093mg 0%
Valine 1.521mg 1.372mg 0%
Histidine 0.979mg 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% 19% 52%
Protein: 30.05 g
Fats: 18.5 g
Carbs: 0 g
Water: 51.56 g
Other: 0 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 +124.8%
Contains more WaterWater +24.5%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Other ~-0.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.337 g
Monounsaturated fat: Mono. Fat 7.969 g
Polyunsaturated fat: Poly. Fat 0.704 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 +140.2%
Contains more Poly. FatPolyunsaturated fat +118.6%
Contains less Sat. FatSaturated fat -53.7%

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, select, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169492/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.