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  6. Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs. Beef tenderloin

Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised and beef tenderloin different?

  • Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has more vitamin B12, zinc, selenium, vitamin B3, phosphorus, and vitamin B6; however, beef tenderloin is richer in vitamin B2 and monounsaturated fat.
  • Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised covers your daily need for vitamin B12, 40% more than beef tenderloin.
  • Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has 2 times more vitamin B3 than beef tenderloin. Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has 4.6mg of vitamin B3, while beef tenderloin has 3mg.
  • Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised contains less saturated fat.

Beef, flank, steak, separable lean, only, trimmed to 0" fat, choice, cooked, braised and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.

Infographic

Beef, flank, steak, 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 17% 1.8% 31% 130% 41% 165% 114% 9.4% 2.5% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more IronIron +11.6%
Contains more ZincZinc +50.1%
Contains more PhosphorusPhosphorus +31.5%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +34.5%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -20.8%
~equal in Magnesium ~22mg
~equal in Potassium ~331mg
~equal in Copper ~0.123mg

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% 2.8% 3% 35% 44% 86% 23% 83% 426% 4% 6.8% 58%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin B12Vitamin B12 +38.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +17.3%
Contains more Vitamin B2Vitamin B2 +36.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Beef, flank, steak, separable lean only, trimmed to 0 Beef tenderloin DV% diff.
Vitamin B12 3.41µg 2.46µg 40%
Saturated fat 5.54g 9.72g 19%
Fats 13g 24.6g 18%
Zinc 6.05mg 4.03mg 18%
Selenium 30.8µg 22.9µg 14%
Monounsaturated fat 5.44g 10.27g 12%
Vitamin B3 4.6mg 3mg 10%
Phosphorus 267mg 203mg 9%
Protein 28.02g 23.9g 8%
Vitamin B6 0.36mg 0.25mg 8%
Vitamin B2 0.19mg 0.26mg 5%
Iron 3.47mg 3.11mg 5%
Cholesterol 71mg 85mg 5%
Vitamin B1 0.14mg 0.09mg 4%
Polyunsaturated fat 0.39g 1g 4%
Calories 237kcal 324kcal 4%
Choline 106.7mg 91mg 3%
Vitamin B5 0.38mg 0.25mg 3%
Vitamin D 0.2µg 1%
Vitamin E 0.14mg 1%
Sodium 72mg 57mg 1%
Vitamin K 1.6µg 1%
Potassium 351mg 331mg 1%
Vitamin D 8IU 1%
Magnesium 24mg 22mg 0%
Calcium 6mg 9mg 0%
Copper 0.124mg 0.123mg 0%
Manganese 0.019mg 0.014mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.184mg 0.268mg 0%
Threonine 1.119mg 1.044mg 0%
Isoleucine 1.275mg 1.075mg 0%
Leucine 2.229mg 1.889mg 0%
Lysine 2.368mg 1.989mg 0%
Methionine 0.73mg 0.612mg 0%
Phenylalanine 1.107mg 0.933mg 0%
Valine 1.39mg 1.163mg 0%
Histidine 0.894mg 0.818mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 13% 57% 2%
Protein: 28.02 g
Fats: 13 g
Carbs: 0 g
Water: 57.27 g
Other: 1.71 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more ProteinProtein +17.2%
Contains more WaterWater +18.4%
Contains more FatsFats +89.2%
Contains more OtherOther +83%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 48% 3%
Saturated fat: Sat. Fat 5.54 g
Monounsaturated fat: Mono. Fat 5.44 g
Polyunsaturated fat: Poly. Fat 0.39 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -43%
Contains more Mono. FatMonounsaturated fat +88.8%
Contains more Poly. FatPolyunsaturated fat +156.4%

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, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168610/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.