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  6. Beef shank vs. Steak

Beef shank vs. Steak — In-Depth Nutrition Comparison

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A recap on the differences between beef shank and steak

  • Beef shank is higher in vitamin B12, zinc, iron, phosphorus, copper, and vitamin B1, yet steak is higher in vitamin B6 and vitamin B2.
  • Beef shank covers your daily vitamin B12 needs 66% more than steak.
  • Beef shank contains 2 times more copper than steak. While beef shank contains 0.172mg of copper, steak contains only 0.085mg.
  • The amount of saturated fat in beef shank is lower.

Food varieties used in this article are Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Beef shank vs 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%
Steak
Steak
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +60.2%
Contains more IronIron +60.8%
Contains more CopperCopper +102.4%
Contains more ZincZinc +65.5%
Contains more PhosphorusPhosphorus +61.3%
Contains more ManganeseManganese +∞%
~equal in Sodium ~58mg
~equal in Selenium ~31.8µg

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%
Steak
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +72.3%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B6Vitamin B6 +35.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beef shank Steak DV% diff.
Vitamin B12 3.79µg 2.2µg 66%
Zinc 10.49mg 6.34mg 38%
Saturated fat 2.29g 8.443g 28%
Fats 6.36g 19.02g 19%
Iron 3.86mg 2.4mg 18%
Protein 33.68g 24.85g 18%
Monounsaturated fat 2.86g 9.171g 16%
Phosphorus 263mg 163mg 14%
Copper 0.172mg 0.085mg 10%
Vitamin B6 0.37mg 0.5mg 10%
Vitamin B5 0.41mg 8%
Vitamin B2 0.21mg 0.301mg 7%
Vitamin B1 0.14mg 0.074mg 6%
Polyunsaturated fat 0.21g 0.896g 5%
Potassium 447mg 279mg 5%
Vitamin B3 5.89mg 5.149mg 5%
Calories 201kcal 271kcal 4%
Selenium 30µg 31.8µg 3%
Calcium 32mg 12mg 2%
Magnesium 30mg 23mg 2%
Manganese 0.02mg 1%
Vitamin D 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 1.6µg 1%
Folate 10µg 6µg 1%
Vitamin D 6IU 1%
Cholesterol 78mg 78mg 0%
Sodium 64mg 58mg 0%
Tryptophan 0.377mg 0.278mg 0%
Threonine 1.471mg 1.171mg 0%
Isoleucine 1.514mg 1.157mg 0%
Leucine 2.662mg 2.142mg 0%
Lysine 2.802mg 2.38mg 0%
Methionine 0.862mg 0.672mg 0%
Phenylalanine 1.315mg 0.997mg 0%
Valine 1.638mg 1.242mg 0%
Histidine 1.153mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

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
Steak
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +35.5%
Contains more OtherOther +224.1%
Contains more FatsFats +199.1%
~equal in Carbs ~0g
~equal in Water ~55.59g

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +220.7%
Contains more Poly. FatPolyunsaturated fat +326.7%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.