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.
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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
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Iron
+49.4%
Contains
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Zinc
+28.8%
Contains
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Manganese
+33.3%
Contains
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Calcium
+11.1%
Contains
less
Sodium
-22.2%
Contains
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Selenium
+36.7%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Copper - 0.082
Contains
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Iron
+49.4%
Contains
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Zinc
+28.8%
Contains
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Manganese
+33.3%
Contains
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Calcium
+11.1%
Contains
less
Sodium
-22.2%
Contains
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Selenium
+36.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+32.3%
Contains
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Vitamin B5
+20.7%
Contains
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Vitamin B12
+62%
Contains
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Vitamin E
+216.7%
Contains
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Vitamin B1
+63%
Contains
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Vitamin B3
+36.9%
Contains
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Vitamin B6
+51.6%
Contains
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Vitamin K
+16.7%
Equal in Folate - 9
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+32.3%
Contains
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Vitamin B5
+20.7%
Contains
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Vitamin B12
+62%
Contains
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Vitamin E
+216.7%
Contains
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Vitamin B1
+63%
Contains
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Vitamin B3
+36.9%
Contains
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Vitamin B6
+51.6%
Contains
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Vitamin K
+16.7%
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+87.2%
Contains
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Water
+10.7%
Equal in Protein - 27.66
Protein:
25.93 g
Fats:
15.41 g
Carbs:
0 g
Water:
57.98 g
Other:
0.68 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Fats
+87.2%
Contains
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Water
+10.7%
Equal in Protein - 27.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+101%
Contains
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Polyunsaturated fat
+50.3%
Contains
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Saturated Fat
-42.4%
Saturated Fat:
5.895 g
Monounsaturated Fat:
6.668 g
Polyunsaturated fat:
0.484 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
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Monounsaturated Fat
+101%
Contains
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Polyunsaturated fat
+50.3%
Contains
less
Saturated Fat
-42.4%
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 25.93g | 27.66g |
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| Fats | 15.41g | 8.23g |
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| Calories | 250kcal | 192kcal |
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| Calcium | 18mg | 20mg |
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| Iron | 2.6mg | 1.74mg |
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| Magnesium | 21mg | 23mg |
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| Phosphorus | 198mg | 210mg |
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| Potassium | 318mg | 339mg |
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| Sodium | 72mg | 56mg |
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| Zinc | 6.31mg | 4.9mg |
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| Copper | 0.085mg | 0.082mg |
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| Manganese | 0.012mg | 0.009mg |
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| Selenium | 21.5µg | 29.4µg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.12mg | 0.38mg |
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| Vitamin D | 2IU |
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| Vitamin B1 | 0.046mg | 0.075mg |
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| Vitamin B2 | 0.176mg | 0.133mg |
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| Vitamin B3 | 5.378mg | 7.363mg |
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| Vitamin B5 | 0.658mg | 0.545mg |
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| Vitamin B6 | 0.382mg | 0.579mg |
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| Folate | 9µg | 9µg | |
| Vitamin B12 | 2.64µg | 1.63µg |
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| Vitamin K | 1.2µg | 1.4µg |
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| Tryptophan | 0.094mg | 0.182mg |
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| Threonine | 0.72mg | 1.105mg |
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| Isoleucine | 0.822mg | 1.259mg |
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| Leucine | 1.45mg | 2.201mg |
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| Lysine | 1.54mg | 2.338mg |
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| Methionine | 0.478mg | 0.72mg |
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| Phenylalanine | 0.725mg | 1.093mg |
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| Valine | 0.914mg | 1.372mg |
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| Histidine | 0.604mg | 0.883mg |
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| Cholesterol | 88mg | 79mg |
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| Trans Fat | 0.572g |
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| Saturated Fat | 5.895g | 3.395g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Omega-3 - DPA | 0.016g | 0g |
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| Monounsaturated Fat | 6.668g | 3.317g |
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| Polyunsaturated fat | 0.484g | 0.322g |
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| Omega-6 - Gamma-linoleic acid | 0.012g |
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| Omega-3 - ALA | 0.044g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
52%
48%
Minerals Daily Need Coverage Score
56%
54%
Comparison summary
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 2.5g)
Which food is cheaper?
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.