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  6. Beef sirloin vs. Flank steak

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

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The main differences between beef sirloin and flank steak

  • Beef sirloin is richer in selenium, vitamin B3, vitamin B6, zinc, and phosphorus, yet flank steak is richer in vitamin B12 and monounsaturated fat.
  • Daily need coverage for selenium for beef sirloin is 17% higher.
  • Beef sirloin contains less saturated fat.

Food types used in this article are Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Beef sirloin vs Flank steak infographic
Infographic link

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 19% 6.6% 36% 72% 28% 155% 108% 8.6% 1.4% 212%
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 +17.4%
Contains more PotassiumPotassium +20.9%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +32.3%
Contains less SodiumSodium -15.2%
~equal in Calcium ~20mg
~equal in Iron ~1.74mg
~equal in Copper ~0.082mg

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% 7.8% 0% 22% 38% 169% 36% 157% 184% 3.5% 7.5% 64%
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 +17.3%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more CholineCholine +11.3%
Contains more Vitamin B12Vitamin B12 +10.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.38mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~1.4µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Beef sirloin Flank steak DV% diff.
Selenium 38.9µg 29.4µg 17%
Vitamin B3 9.001mg 7.363mg 10%
Vitamin B6 0.681mg 0.579mg 8%
Saturated fat 1.915g 3.395g 7%
Zinc 5.7mg 4.9mg 7%
Vitamin B12 1.47µg 1.63µg 7%
Phosphorus 253mg 210mg 6%
Protein 30.8g 27.66g 6%
Fats 5.03g 8.23g 5%
Monounsaturated fat 2.006g 3.317g 3%
Vitamin B2 0.163mg 0.133mg 2%
Potassium 410mg 339mg 2%
Iron 1.92mg 1.74mg 2%
Choline 117.3mg 105.4mg 2%
Calories 177kcal 192kcal 1%
Polyunsaturated fat 0.185g 0.322g 1%
Vitamin B5 0.607mg 0.545mg 1%
Vitamin B1 0.088mg 0.075mg 1%
Magnesium 27mg 23mg 1%
Cholesterol 81mg 79mg 1%
Calcium 22mg 20mg 0%
Copper 0.085mg 0.082mg 0%
Sodium 66mg 56mg 0%
Vitamin E 0.39mg 0.38mg 0%
Manganese 0.011mg 0.009mg 0%
Vitamin K 1.4µg 1.4µg 0%
Folate 10µg 9µg 0%
Tryptophan 0.202mg 0.182mg 0%
Threonine 1.23mg 1.105mg 0%
Isoleucine 1.401mg 1.259mg 0%
Leucine 2.45mg 2.201mg 0%
Lysine 2.603mg 2.338mg 0%
Methionine 0.802mg 0.72mg 0%
Phenylalanine 1.217mg 1.093mg 0%
Valine 1.528mg 1.372mg 0%
Histidine 0.983mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 5% 64%
Protein: 30.8 g
Fats: 5.03 g
Carbs: 0 g
Water: 63.58 g
Other: 0.59 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 +11.4%
Contains more OtherOther +-1083.3%
Contains more FatsFats +63.6%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 5%
Saturated fat: Sat. Fat 1.915 g
Monounsaturated fat: Mono. Fat 2.006 g
Polyunsaturated fat: Poly. Fat 0.185 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 -43.6%
Contains more Mono. FatMonounsaturated fat +65.4%
Contains more Poly. FatPolyunsaturated fat +74.1%

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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 sirloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/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.