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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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 | +78.7% |
| Contains more CopperCopper | +50% |
| Contains more ManganeseManganese | +55.6% |
| Contains more CalciumCalcium | +122.2% |
| Contains more ZincZinc | +21.6% |
| Contains more SeleniumSelenium | +28.4% |
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 B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin B12Vitamin B12 | +50.9% |
| Contains more Vitamin B3Vitamin B3 | +145.4% |
| Contains more Vitamin B5Vitamin B5 | +118% |
| Contains more Vitamin B6Vitamin B6 | +131.6% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +15.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.46µg | 1.63µg | 35% |
| Saturated fat | 9.72g | 3.395g | 29% |
| Vitamin B3 | 3mg | 7.363mg | 27% |
| Fats | 24.6g | 8.23g | 25% |
| Vitamin B6 | 0.25mg | 0.579mg | 25% |
| Monounsaturated fat | 10.27g | 3.317g | 17% |
| Iron | 3.11mg | 1.74mg | 17% |
| Selenium | 22.9µg | 29.4µg | 12% |
| Vitamin B2 | 0.26mg | 0.133mg | 10% |
| Protein | 23.9g | 27.66g | 8% |
| Zinc | 4.03mg | 4.9mg | 8% |
| Calories | 324kcal | 192kcal | 7% |
| Vitamin B5 | 0.25mg | 0.545mg | 6% |
| Copper | 0.123mg | 0.082mg | 5% |
| Polyunsaturated fat | 1g | 0.322g | 5% |
| Choline | 91mg | 105.4mg | 3% |
| Vitamin E | 0.38mg | 3% | |
| Cholesterol | 85mg | 79mg | 2% |
| Vitamin B1 | 0.09mg | 0.075mg | 1% |
| Phosphorus | 203mg | 210mg | 1% |
| Calcium | 9mg | 20mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Magnesium | 22mg | 23mg | 0% |
| Potassium | 331mg | 339mg | 0% |
| Sodium | 57mg | 56mg | 0% |
| Manganese | 0.014mg | 0.009mg | 0% |
| Folate | 8µg | 9µg | 0% |
| Tryptophan | 0.268mg | 0.182mg | 0% |
| Threonine | 1.044mg | 1.105mg | 0% |
| Isoleucine | 1.075mg | 1.259mg | 0% |
| Leucine | 1.889mg | 2.201mg | 0% |
| Lysine | 1.989mg | 2.338mg | 0% |
| Methionine | 0.612mg | 0.72mg | 0% |
| Phenylalanine | 0.933mg | 1.093mg | 0% |
| Valine | 1.163mg | 1.372mg | 0% |
| Histidine | 0.818mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +198.9% |
| Contains more OtherOther | +-5316.7% |
| Contains more ProteinProtein | +15.7% |
| Contains more WaterWater | +32.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 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 | +209.6% |
| Contains more Poly. FatPolyunsaturated fat | +210.6% |
| Contains less Sat. FatSaturated fat | -65.1% |
