Beef vs. Flank steak — In-Depth Nutrition Comparison

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A recap on the differences between beef and flank steak

Beef is higher in vitamin B12, vitamin B2, iron, phosphorus, and vitamin B6, yet flank steak is higher in zinc, vitamin B3, selenium, and choline.
Beef covers your daily vitamin B12 needs 108% more than flank steak.
Beef contains 3 times more vitamin B2 than flank steak. While beef contains 0.4mg of vitamin B2, flank steak contains only 0.133mg.
The amount of saturated fat in beef is lower.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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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.

Beef

Flank steak

Contains more IronIron	+74.7%
Contains more CopperCopper	+18.3%
Contains more PhosphorusPhosphorus	+23.3%

Contains more MagnesiumMagnesium	+64.3%
Contains more CalciumCalcium	+53.8%
Contains more ZincZinc	+32.4%
Contains more SeleniumSelenium	+15.7%

~equal in Potassium ~339mg

~equal in Sodium ~56mg

~equal in Manganese ~0.009mg

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.

Beef

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+200.8%
Contains more Vitamin B6Vitamin B6	+15.5%
Contains more Vitamin B12Vitamin B12	+158.3%
Contains more Vitamin KVitamin K	+14.3%

Contains more Vitamin EVitamin E	+52%
Contains more Vitamin B3Vitamin B3	+27.8%
Contains more Vitamin B5Vitamin B5	+13.3%
Contains more FolateFolate	+28.6%
Contains more CholineCholine	+39.4%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.21µg	1.63µg	108%
Vitamin B2	0.4mg	0.133mg	21%
Iron	3.04mg	1.74mg	16%
Zinc	3.7mg	4.9mg	11%
Vitamin B3	5.76mg	7.363mg	10%
Vitamin B6	0.669mg	0.579mg	7%
Phosphorus	259mg	210mg	7%
Selenium	25.4µg	29.4µg	7%
Choline	75.6mg	105.4mg	5%
Saturated fat	2.595g	3.395g	4%
Fats	6.54g	8.23g	3%
Magnesium	14mg	23mg	2%
Cholesterol	85mg	79mg	2%
Copper	0.097mg	0.082mg	2%
Monounsaturated fat	2.734g	3.317g	1%
Polyunsaturated fat	0.532g	0.322g	1%
Folate	7µg	9µg	1%
Vitamin B5	0.481mg	0.545mg	1%
Calories	169kcal	192kcal	1%
Vitamin D	0.1µg		1%
Vitamin E	0.25mg	0.38mg	1%
Calcium	13mg	20mg	1%
Protein	27.55g	27.66g	0%
Vitamin D	3IU		0%
Potassium	352mg	339mg	0%
Sodium	54mg	56mg	0%
Vitamin A	2µg	0µg	0%
Manganese	0.009mg	0.009mg	0%
Vitamin B1	0.074mg	0.075mg	0%
Vitamin K	1.6µg	1.4µg	0%
Trans fat	0.375g		N/A
Tryptophan	0.359mg	0.182mg	0%
Threonine	1.534mg	1.105mg	0%
Isoleucine	1.52mg	1.259mg	0%
Leucine	2.833mg	2.201mg	0%
Lysine	3.178mg	2.338mg	0%
Methionine	0.871mg	0.72mg	0%
Phenylalanine	1.299mg	1.093mg	0%
Valine	1.603mg	1.372mg	0%
Histidine	1.244mg	0.883mg	0%
Omega-3 - EPA	0.002g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA	0.013g		N/A
Omega-3 - DPA	0.011g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.017g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	0.349g		N/A