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  6. Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised vs. Flank steak

Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised and flank steak

  • Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised is higher in vitamin B12, zinc, iron, vitamin B2, and selenium, yet flank steak is higher in vitamin B6 and vitamin B3.
  • Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised covers your daily vitamin B12 needs 40% more than flank steak.
  • Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised contains 2 times more vitamin B2 than flank steak. While beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised contains 0.222mg of vitamin B2, flank steak contains only 0.133mg.
  • The amount of cholesterol in flank steak is lower.

Food varieties used in this article are Beef, chuck, arm pot roast, separable lean, only, trimmed to 0" 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 only, trimmed to 0
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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 16% 4.2% 23% 108% 41% 212% 87% 7% 1.6% 180%
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 +66.1%
Contains more CopperCopper +50%
Contains more ZincZinc +59%
Contains more ManganeseManganese +33.3%
Contains more SeleniumSelenium +12.2%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +29.4%
~equal in Magnesium ~23mg
~equal in Phosphorus ~210mg
~equal in Sodium ~56mg

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% 8.8% 0% 17% 51% 94% 39% 76% 324% 4% 8.3% 69%
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 +15.8%
Contains more Vitamin B2Vitamin B2 +66.9%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B12Vitamin B12 +58.9%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +22.2%
Contains more CholineCholine +20.6%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B6Vitamin B6 +75.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beef, chuck, arm pot roast, separable lean only, trimmed to 0 Flank steak DV% diff.
Vitamin B12 2.59µg 1.63µg 40%
Zinc 7.79mg 4.9mg 26%
Vitamin B6 0.33mg 0.579mg 19%
Vitamin B3 5.039mg 7.363mg 15%
Iron 2.89mg 1.74mg 14%
Protein 33.36g 27.66g 11%
Vitamin B2 0.222mg 0.133mg 7%
Cholesterol 100mg 79mg 7%
Selenium 33µg 29.4µg 7%
Copper 0.123mg 0.082mg 5%
Choline 127.1mg 105.4mg 4%
Vitamin B5 0.655mg 0.545mg 2%
Saturated fat 2.903g 3.395g 2%
Potassium 262mg 339mg 2%
Folate 11µg 9µg 1%
Calories 212kcal 192kcal 1%
Vitamin B1 0.067mg 0.075mg 1%
Phosphorus 202mg 210mg 1%
Calcium 14mg 20mg 1%
Fats 7.67g 8.23g 1%
Magnesium 22mg 23mg 0%
Sodium 54mg 56mg 0%
Vitamin E 0.44mg 0.38mg 0%
Manganese 0.012mg 0.009mg 0%
Vitamin K 1.6µg 1.4µg 0%
Monounsaturated fat 3.267g 3.317g 0%
Polyunsaturated fat 0.268g 0.322g 0%
Tryptophan 0.219mg 0.182mg 0%
Threonine 1.333mg 1.105mg 0%
Isoleucine 1.518mg 1.259mg 0%
Leucine 2.654mg 2.201mg 0%
Lysine 2.82mg 2.338mg 0%
Methionine 0.869mg 0.72mg 0%
Phenylalanine 1.318mg 1.093mg 0%
Valine 1.655mg 1.372mg 0%
Histidine 1.065mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
33% 8% 59%
Protein: 33.36 g
Fats: 7.67 g
Carbs: 0 g
Water: 58.83 g
Other: 0.14 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more ProteinProtein +20.6%
Contains more OtherOther +-333.3%
~equal in Fats ~8.23g
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 2.903 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 0.268 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 less Sat. FatSaturated fat -14.5%
Contains more Poly. FatPolyunsaturated fat +20.1%
~equal in Monounsaturated fat ~3.317g

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 only, trimmed to 0" fat, choice, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170615/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.