Beef vs. Flank steak — In-Depth Nutrition Comparison
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A recap on 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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more OtherOther | +-433.3% |
| Contains more FatsFats | +25.8% |
~equal in
Protein
~27.66g
~equal in
Carbs
~0g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.595 g
Monounsaturated fat:
Mono. Fat
2.734 g
Polyunsaturated fat:
Poly. Fat
0.532 g
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 | -23.6% |
| Contains more Poly. FatPolyunsaturated fat | +65.2% |
| Contains more Mono. FatMonounsaturated fat | +21.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
76%
49%
Minerals Daily Need Coverage Score
55%
54%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Beef contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Beef is lower in Saturated fat (difference - 0.8g)
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.