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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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +74.7%
Contains more Phosphorus +23.3%
Contains more Copper +18.3%
Contains more Calcium +53.8%
Contains more Magnesium +64.3%
Contains more Zinc +32.4%
Contains more Selenium +15.7%
Equal in Potassium - 339
Equal in Sodium - 56
Equal in Manganese - 0.009
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +74.7%
Contains more Phosphorus +23.3%
Contains more Copper +18.3%
Contains more Calcium +53.8%
Contains more Magnesium +64.3%
Contains more Zinc +32.4%
Contains more Selenium +15.7%
Equal in Potassium - 339
Equal in Sodium - 56
Equal in Manganese - 0.009

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +200.8%
Contains more Vitamin B6 +15.5%
Contains more Vitamin B12 +158.3%
Contains more Vitamin K +14.3%
Contains more Vitamin E +52%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +13.3%
Contains more Folate +28.6%
Equal in Vitamin B1 - 0.075
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
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 +200.8%
Contains more Vitamin B6 +15.5%
Contains more Vitamin B12 +158.3%
Contains more Vitamin K +14.3%
Contains more Vitamin E +52%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +13.3%
Contains more Folate +28.6%
Equal in Vitamin B1 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25.8%
Equal in Protein - 27.66
Equal in Water - 64.17
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +25.8%
Equal in Protein - 27.66
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -23.6%
Contains more Polyunsaturated fat +65.2%
Contains more Monounsaturated Fat +21.3%
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -23.6%
Contains more Polyunsaturated fat +65.2%
Contains more Monounsaturated 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.
Beef Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
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 Beef Flank steak Opinion
Protein 27.55g 27.66g Flank steak
Fats 6.54g 8.23g Flank steak
Calories 169kcal 192kcal Flank steak
Calcium 13mg 20mg Flank steak
Iron 3.04mg 1.74mg Beef
Magnesium 14mg 23mg Flank steak
Phosphorus 259mg 210mg Beef
Potassium 352mg 339mg Beef
Sodium 54mg 56mg Beef
Zinc 3.7mg 4.9mg Flank steak
Copper 0.097mg 0.082mg Beef
Manganese 0.009mg 0.009mg
Selenium 25.4µg 29.4µg Flank steak
Vitamin A 6IU 0IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg 0.38mg Flank steak
Vitamin D 3IU Beef
Vitamin D 0.1µg Beef
Vitamin B1 0.074mg 0.075mg Flank steak
Vitamin B2 0.4mg 0.133mg Beef
Vitamin B3 5.76mg 7.363mg Flank steak
Vitamin B5 0.481mg 0.545mg Flank steak
Vitamin B6 0.669mg 0.579mg Beef
Folate 7µg 9µg Flank steak
Vitamin B12 4.21µg 1.63µg Beef
Vitamin K 1.6µg 1.4µg Beef
Tryptophan 0.359mg 0.182mg Beef
Threonine 1.534mg 1.105mg Beef
Isoleucine 1.52mg 1.259mg Beef
Leucine 2.833mg 2.201mg Beef
Lysine 3.178mg 2.338mg Beef
Methionine 0.871mg 0.72mg Beef
Phenylalanine 1.299mg 1.093mg Beef
Valine 1.603mg 1.372mg Beef
Histidine 1.244mg 0.883mg Beef
Cholesterol 85mg 79mg Flank steak
Trans Fat 0.375g Flank steak
Saturated Fat 2.595g 3.395g Beef
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 3.317g Flank steak
Polyunsaturated fat 0.532g 0.322g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g 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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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
79%
Beef
48%
Flank steak
Minerals Daily Need Coverage Score
55%
Beef
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Beef
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.