Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Beef vs Flank steak - In-Depth Nutrition Comparison

Compare

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
Copy infographic link

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
Beef
3
:
Contains more Iron +49.4%
Contains more Zinc +28.8%
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Equal in Potassium - 339
Equal in Magnesium - 23
Equal in Copper - 0.082
Equal in Phosphorus - 210
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 98% 6% 29% 15% 29% 173% 85% 10%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Iron +49.4%
Contains more Zinc +28.8%
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Equal in Potassium - 339
Equal in Magnesium - 23
Equal in Copper - 0.082
Equal in Phosphorus - 210

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 3% 0% 12% 41% 101% 40% 89% 331% 3% 7%
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 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 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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 16mg)
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.

All nutrients comparison - raw data values

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