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Beef tenderloin vs Flank steak - In-Depth Nutrition Comparison

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What are the differences between Beef tenderloin and Flank steak?

  • Beef tenderloin is higher in Vitamin B12, Iron, and Vitamin B2, however Flank steak is richer in Vitamin B3, Vitamin B6, Selenium, Zinc, and Vitamin B5.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 35% more.
  • Flank steak contains 3 times less Saturated Fat than Beef tenderloin. Beef tenderloin contains 9.72g of Saturated Fat, while Flank steak contains 3.395g.

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

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Beef tenderloin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +78.7%
Contains more Copper +50%
Contains more Calcium +122.2%
Contains more Zinc +21.6%
Equal in Potassium - 339
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Sodium - 56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 117% 3% 30% 16% 41% 110% 87% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Iron +78.7%
Contains more Copper +50%
Contains more Calcium +122.2%
Contains more Zinc +21.6%
Equal in Potassium - 339
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Sodium - 56

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B12 +50.9%
Contains more Vitamin B3 +145.4%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +131.6%
Contains more Folate +12.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 23% 60% 57% 15% 58% 308% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B12 +50.9%
Contains more Vitamin B3 +145.4%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +131.6%
Contains more Folate +12.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Beef tenderloin
48
Flank steak
Mineral Summary Score
51
Beef tenderloin
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Beef tenderloin
166%
Flank steak
Carbohydrates
0%
Beef tenderloin
0%
Flank steak
Fats
114%
Beef tenderloin
38%
Flank steak

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beef tenderloin Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.325g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Beef tenderloin Flank steak Opinion
Calories 324 192 Beef tenderloin
Protein 23.9 27.66 Flank steak
Fats 24.6 8.23 Beef tenderloin
Vitamin C 0 0
Carbs 0 0
Cholesterol 85 79 Flank steak
Vitamin D
Iron 3.11 1.74 Beef tenderloin
Calcium 9 20 Flank steak
Potassium 331 339 Flank steak
Magnesium 22 23 Flank steak
Sugar 0 0
Fiber 0 0
Copper 0.123 0.082 Beef tenderloin
Zinc 4.03 4.9 Flank steak
Starch
Phosphorus 203 210 Flank steak
Sodium 57 56 Flank steak
Vitamin A 0 0
Vitamin E 0.38 Flank steak
Vitamin D
Vitamin B1 0.09 0.075 Beef tenderloin
Vitamin B2 0.26 0.133 Beef tenderloin
Vitamin B3 3 7.363 Flank steak
Vitamin B5 0.25 0.545 Flank steak
Vitamin B6 0.25 0.579 Flank steak
Vitamin B12 2.46 1.63 Beef tenderloin
Vitamin K 1.4 Flank steak
Folate 8 9 Flank steak
Trans Fat
Saturated Fat 9.72 3.395 Flank steak
Monounsaturated Fat 10.27 3.317 Beef tenderloin
Polyunsaturated fat 1 0.322 Beef tenderloin
Tryptophan 0.268 0.182 Beef tenderloin
Threonine 1.044 1.105 Flank steak
Isoleucine 1.075 1.259 Flank steak
Leucine 1.889 2.201 Flank steak
Lysine 1.989 2.338 Flank steak
Methionine 0.612 0.72 Flank steak
Phenylalanine 0.933 1.093 Flank steak
Valine 1.163 1.372 Flank steak
Histidine 0.818 0.883 Flank steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.