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

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

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

  • Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw has more vitamin B12 and zinc, while flank steak has more vitamin B3, selenium, and monounsaturated fat.
  • Flank steak's daily need coverage for vitamin B3 is 14% higher.
  • The amount of saturated fat in beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw is lower.

The food types used in this comparison are Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, 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 only, 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 16% 4.8% 30% 72% 31% 151% 87% 9.7% 1.8% 137%
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 CopperCopper +13.4%
Contains more ZincZinc +13.3%
Contains more ManganeseManganese +55.6%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -24.3%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~23mg
~equal in Potassium ~339mg
~equal in Iron ~1.74mg
~equal in Phosphorus ~210mg

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% 5.6% 0% 20% 37% 95% 39% 123% 235% 2.8% 9.8% 50%
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 B2Vitamin B2 +20.3%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B12Vitamin B12 +15.3%
Contains more FolateFolate +44.4%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin KVitamin K +27.3%
Contains more CholineCholine +14.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B6 ~0.579mg

All nutrients comparison - raw data values

Nutrient Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8 Flank steak DV% diff.
Vitamin B3 5.069mg 7.363mg 14%
Protein 22.11g 27.66g 11%
Vitamin B12 1.88µg 1.63µg 10%
Selenium 25.2µg 29.4µg 8%
Saturated fat 1.553g 3.395g 8%
Fats 4.19g 8.23g 6%
Zinc 5.55mg 4.9mg 6%
Cholesterol 65mg 79mg 5%
Monounsaturated fat 1.756g 3.317g 4%
Vitamin B6 0.532mg 0.579mg 4%
Calories 132kcal 192kcal 3%
Choline 92.3mg 105.4mg 2%
Vitamin B2 0.16mg 0.133mg 2%
Vitamin B5 0.654mg 0.545mg 2%
Iron 1.93mg 1.74mg 2%
Vitamin B1 0.081mg 0.075mg 1%
Vitamin E 0.28mg 0.38mg 1%
Sodium 74mg 56mg 1%
Phosphorus 203mg 210mg 1%
Copper 0.093mg 0.082mg 1%
Polyunsaturated fat 0.181g 0.322g 1%
Folate 13µg 9µg 1%
Magnesium 23mg 23mg 0%
Calcium 16mg 20mg 0%
Potassium 337mg 339mg 0%
Manganese 0.014mg 0.009mg 0%
Vitamin K 1.1µg 1.4µg 0%
Tryptophan 0.145mg 0.182mg 0%
Threonine 0.883mg 1.105mg 0%
Isoleucine 1.006mg 1.259mg 0%
Leucine 1.758mg 2.201mg 0%
Lysine 1.868mg 2.338mg 0%
Methionine 0.576mg 0.72mg 0%
Phenylalanine 0.873mg 1.093mg 0%
Valine 1.097mg 1.372mg 0%
Histidine 0.705mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 4% 73%
Protein: 22.11 g
Fats: 4.19 g
Carbs: 0 g
Water: 73.32 g
Other: 0.38 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more WaterWater +14.3%
Contains more OtherOther +-733.3%
Contains more ProteinProtein +25.1%
Contains more FatsFats +96.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 5%
Saturated fat: Sat. Fat 1.553 g
Monounsaturated fat: Mono. Fat 1.756 g
Polyunsaturated fat: Poly. Fat 0.181 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 -54.3%
Contains more Mono. FatMonounsaturated fat +88.9%
Contains more Poly. FatPolyunsaturated fat +77.9%

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 1/8" fat, all grades, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174051/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.