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

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

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Differences between beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, raw and flank steak

  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, select, raw has more monounsaturated fat, while flank steak has more vitamin B3, selenium, vitamin B6, and vitamin B12.
  • Flank steak's daily need coverage for vitamin B3 is 19% higher.
  • Flank steak contains 2 times less monounsaturated fat than beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, select, raw. Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, select, raw contains 7.444g of monounsaturated fat, while flank steak contains 3.317g.
  • The amount of saturated fat in flank steak is lower.

The food types used in this comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, select, raw 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% 26% 60% 27% 123% 75% 8.1% 1.3% 113%
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 MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +11.1%
Contains more PotassiumPotassium +16.9%
Contains more PhosphorusPhosphorus +19.3%
Contains more SeleniumSelenium +41.3%
~equal in Iron ~1.74mg
~equal in Copper ~0.082mg
~equal in Zinc ~4.9mg
~equal in Sodium ~56mg
~equal in Manganese ~0.009mg

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% 8% 0% 19% 31% 81% 33% 112% 188% 4% 7.5% 44%
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 KVitamin K +14.3%
Contains more Vitamin B3Vitamin B3 +69.9%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more CholineCholine +30.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.38mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B2 ~0.133mg
~equal in Vitamin B5 ~0.545mg
~equal in Vitamin B12 ~1.63µg
~equal in Folate ~9µg

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 B3 4.334mg 7.363mg 19%
Protein 19.33g 27.66g 17%
Selenium 20.8µg 29.4µg 16%
Saturated fat 7.016g 3.395g 16%
Fats 17.39g 8.23g 14%
Monounsaturated fat 7.444g 3.317g 10%
Vitamin B6 0.486mg 0.579mg 7%
Cholesterol 93mg 79mg 5%
Vitamin B12 1.5µg 1.63µg 5%
Phosphorus 176mg 210mg 5%
Choline 80.7mg 105.4mg 4%
Zinc 4.52mg 4.9mg 3%
Polyunsaturated fat 0.661g 0.322g 2%
Calories 239kcal 192kcal 2%
Iron 1.61mg 1.74mg 2%
Potassium 290mg 339mg 1%
Magnesium 19mg 23mg 1%
Calcium 18mg 20mg 0%
Copper 0.08mg 0.082mg 0%
Sodium 62mg 56mg 0%
Vitamin E 0.4mg 0.38mg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin B1 0.076mg 0.075mg 0%
Vitamin B2 0.135mg 0.133mg 0%
Vitamin B5 0.548mg 0.545mg 0%
Vitamin K 1.6µg 1.4µg 0%
Folate 10µg 9µg 0%
Tryptophan 0.127mg 0.182mg 0%
Threonine 0.772mg 1.105mg 0%
Isoleucine 0.879mg 1.259mg 0%
Leucine 1.537mg 2.201mg 0%
Lysine 1.633mg 2.338mg 0%
Methionine 0.503mg 0.72mg 0%
Phenylalanine 0.763mg 1.093mg 0%
Valine 0.959mg 1.372mg 0%
Histidine 0.617mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 17% 63%
Protein: 19.33 g
Fats: 17.39 g
Carbs: 0 g
Water: 62.88 g
Other: 0.4 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 +111.3%
Contains more OtherOther +-766.7%
Contains more ProteinProtein +43.1%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 4%
Saturated fat: Sat. Fat 7.016 g
Monounsaturated fat: Mono. Fat 7.444 g
Polyunsaturated fat: Poly. Fat 0.661 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 +124.4%
Contains more Poly. FatPolyunsaturated fat +105.3%
Contains less Sat. FatSaturated fat -51.6%

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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168670/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.