Beef ribs vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between Beef ribs and Flank steak
- Beef ribs are richer in Vitamin B12, Zinc, Iron, and Monounsaturated Fat, yet Flank steak is richer in Vitamin B6, Vitamin B3, Selenium, and Phosphorus.
- Daily need coverage for Saturated Fat from Beef ribs is 44% higher.
- Beef ribs contain 4 times more Monounsaturated Fat than Flank steak. Beef ribs contain 13.04g of Monounsaturated Fat, while Flank steak contains 3.317g.
- Flank steak contains less Saturated Fat.
Food types used in this article are Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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.
| Contains more IronIron | +33.9% |
| Contains more ZincZinc | +17.6% |
| Contains more ManganeseManganese | +44.4% |
| Contains more MagnesiumMagnesium | +15% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +16.9% |
| Contains more PhosphorusPhosphorus | +22.1% |
| Contains less SodiumSodium | -12.5% |
| Contains more SeleniumSelenium | +38.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +42.9% |
| Contains more Vitamin B12Vitamin B12 | +42.9% |
| Contains more Vitamin B3Vitamin B3 | +102.3% |
| Contains more Vitamin B5Vitamin B5 | +47.3% |
| Contains more Vitamin B6Vitamin B6 | +151.7% |
| Contains more FolateFolate | +28.6% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.8 g
Fats:
30.49 g
Carbs:
0 g
Water:
46.1 g
Other:
0.61 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +270.5% |
| Contains more OtherOther | +-1116.7% |
| Contains more ProteinProtein | +21.3% |
| Contains more WaterWater | +39.2% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
12.29 g
Monounsaturated Fat:
Mono. Fat
13.04 g
Polyunsaturated fat:
Poly. Fat
1.05 g
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 | +293.1% |
| Contains more Poly. FatPolyunsaturated fat | +226.1% |
| Contains less Sat. FatSaturated Fat | -72.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 372kcal | 192kcal |
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| Protein | 22.8g | 27.66g |
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| Fats | 30.49g | 8.23g |
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| Cholesterol | 85mg | 79mg |
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| Magnesium | 20mg | 23mg |
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| Calcium | 10mg | 20mg |
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| Potassium | 290mg | 339mg |
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| Iron | 2.33mg | 1.74mg |
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| Copper | 0.088mg | 0.082mg |
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| Zinc | 5.76mg | 4.9mg |
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| Phosphorus | 172mg | 210mg |
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| Sodium | 64mg | 56mg |
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| Vitamin E | 0.38mg |
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| Manganese | 0.013mg | 0.009mg |
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| Selenium | 21.2µg | 29.4µg |
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| Vitamin B1 | 0.07mg | 0.075mg |
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| Vitamin B2 | 0.19mg | 0.133mg |
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| Vitamin B3 | 3.64mg | 7.363mg |
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| Vitamin B5 | 0.37mg | 0.545mg |
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| Vitamin B6 | 0.23mg | 0.579mg |
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| Vitamin B12 | 2.33µg | 1.63µg |
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| Vitamin K | 1.4µg |
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| Folate | 7µg | 9µg |
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| Choline | 105.4mg |
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| Saturated Fat | 12.29g | 3.395g |
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| Monounsaturated Fat | 13.04g | 3.317g |
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| Polyunsaturated fat | 1.05g | 0.322g |
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| Tryptophan | 0.255mg | 0.182mg |
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| Threonine | 0.996mg | 1.105mg |
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| Isoleucine | 1.025mg | 1.259mg |
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| Leucine | 1.802mg | 2.201mg |
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| Lysine | 1.897mg | 2.338mg |
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| Methionine | 0.584mg | 0.72mg |
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| Phenylalanine | 0.89mg | 1.093mg |
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| Valine | 1.109mg | 1.372mg |
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| Histidine | 0.781mg | 0.883mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
49%
Minerals Daily Need Coverage Score
52%
54%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 8.895g)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in Sugar?
Beef ribs is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.