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Beef vs Flank steak - In-Depth Nutrition Comparison

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What are the main differences between Beef and Flank steak?

  • Beef is richer in Vitamin B12, Zinc, Iron, and Monounsaturated Fat, while Flank steak is higher in Vitamin B6, Selenium, and Vitamin B3.
  • Beef's daily need coverage for Vitamin B12 is 42% higher.
  • Flank steak has 2 times less Monounsaturated Fat than Beef. Beef has 6.668g of Monounsaturated Fat, while Flank steak has 3.317g.
  • Flank steak is lower in Saturated Fat.

We used Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Beef 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 +49.4%
Contains more Zinc +28.8%
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Copper - 0.082
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 98% 15% 85% 29% 10% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Iron +49.4%
Contains more Zinc +28.8%
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Copper - 0.082

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
Beef
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B12 +62%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +16.7%
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B12 +62%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +16.7%
Equal in Folate - 9

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 Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Flank steak Opinion
Net carbs 0g 0g
Protein 25.93g 27.66g Flank steak
Fats 15.41g 8.23g Beef
Carbs 0g 0g
Calories 250kcal 192kcal Beef
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 18mg 20mg Flank steak
Iron 2.6mg 1.74mg Beef
Magnesium 21mg 23mg Flank steak
Phosphorus 198mg 210mg Flank steak
Potassium 318mg 339mg Flank steak
Sodium 72mg 56mg Flank steak
Zinc 6.31mg 4.9mg Beef
Copper 0.085mg 0.082mg Beef
Vitamin A 9IU 0IU Beef
Vitamin E 0.12mg 0.38mg Flank steak
Vitamin D 2IU IU Beef
Vitamin D 0µg µg Beef
Vitamin C 0mg 0mg
Vitamin B1 0.046mg 0.075mg Flank steak
Vitamin B2 0.176mg 0.133mg Beef
Vitamin B3 5.378mg 7.363mg Flank steak
Vitamin B5 0.658mg 0.545mg Beef
Vitamin B6 0.382mg 0.579mg Flank steak
Folate 9µg 9µg
Vitamin B12 2.64µg 1.63µg Beef
Vitamin K 1.2µg 1.4µg Flank steak
Tryptophan 0.094mg 0.182mg Flank steak
Threonine 0.72mg 1.105mg Flank steak
Isoleucine 0.822mg 1.259mg Flank steak
Leucine 1.45mg 2.201mg Flank steak
Lysine 1.54mg 2.338mg Flank steak
Methionine 0.478mg 0.72mg Flank steak
Phenylalanine 0.725mg 1.093mg Flank steak
Valine 0.914mg 1.372mg Flank steak
Histidine 0.604mg 0.883mg Flank steak
Cholesterol 88mg 79mg Flank steak
Trans Fat 0.572g g Flank steak
Saturated Fat 5.895g 3.395g Flank steak
Monounsaturated Fat 6.668g 3.317g Beef
Polyunsaturated fat 0.484g 0.322g Beef

Which food is preferable for your diet?

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

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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
52
Beef
48
Flank steak
Mineral Summary Score
55
Beef
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
156%
Beef
166%
Flank steak
Carbohydrates
0%
Beef
0%
Flank steak
Fats
71%
Beef
38%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.5g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
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 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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.