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Beef shank vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between beef shank and flank steak?

  • Beef shank is richer in vitamin B12, zinc, iron, copper, phosphorus, vitamin B2, and vitamin B1, while flank steak is higher in vitamin B6 and vitamin B3.
  • Beef shank's daily need coverage for vitamin B12 is 90% higher.
  • Flank steak has 2 times less iron than beef shank. Beef shank has 3.86mg of iron, while flank steak has 1.74mg.
  • Beef shank is lower in saturated fat.

We used Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Beef shank vs Flank steak infographic
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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 21% 9.6% 39% 145% 57% 286% 113% 8.3% 2.6% 164%
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 +30.4%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +121.8%
Contains more CopperCopper +109.8%
Contains more ZincZinc +114.1%
Contains more PhosphorusPhosphorus +25.2%
Contains more ManganeseManganese +122.2%
Contains less SodiumSodium -12.5%
~equal in Selenium ~29.4µg

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% 0% 0% 35% 48% 110% 25% 85% 474% 0% 7.5% 0%
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 B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B12Vitamin B12 +132.5%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +56.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Beef shank Flank steak DV% diff.
Vitamin B12 3.79µg 1.63µg 90%
Zinc 10.49mg 4.9mg 51%
Iron 3.86mg 1.74mg 27%
Choline 105.4mg 19%
Vitamin B6 0.37mg 0.579mg 16%
Protein 33.68g 27.66g 12%
Copper 0.172mg 0.082mg 10%
Vitamin B3 5.89mg 7.363mg 9%
Phosphorus 263mg 210mg 8%
Vitamin B2 0.21mg 0.133mg 6%
Saturated fat 2.29g 3.395g 5%
Vitamin B1 0.14mg 0.075mg 5%
Potassium 447mg 339mg 3%
Vitamin E 0.38mg 3%
Fats 6.36g 8.23g 3%
Vitamin B5 0.41mg 0.545mg 3%
Magnesium 30mg 23mg 2%
Monounsaturated fat 2.86g 3.317g 1%
Selenium 30µg 29.4µg 1%
Calcium 32mg 20mg 1%
Polyunsaturated fat 0.21g 0.322g 1%
Vitamin K 1.4µg 1%
Calories 201kcal 192kcal 0%
Cholesterol 78mg 79mg 0%
Sodium 64mg 56mg 0%
Manganese 0.02mg 0.009mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.377mg 0.182mg 0%
Threonine 1.471mg 1.105mg 0%
Isoleucine 1.514mg 1.259mg 0%
Leucine 2.662mg 2.201mg 0%
Lysine 2.802mg 2.338mg 0%
Methionine 0.862mg 0.72mg 0%
Phenylalanine 1.315mg 1.093mg 0%
Valine 1.638mg 1.372mg 0%
Histidine 1.153mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 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 +21.8%
Contains more OtherOther +-3016.7%
Contains more FatsFats +29.4%
Contains more WaterWater +10.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 53% 4%
Saturated fat: Sat. Fat 2.29 g
Monounsaturated fat: Mono. Fat 2.86 g
Polyunsaturated fat: Poly. Fat 0.21 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 -32.5%
Contains more Mono. FatMonounsaturated fat +16%
Contains more Poly. FatPolyunsaturated fat +53.3%

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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 shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.