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  6. Beefsteak raw vs. Flank steak

Beefsteak raw vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and flank steak

  • Beefsteak raw has more vitamin B12; however, flank steak has more vitamin B3 and monounsaturated fat.
  • Beefsteak raw's daily need coverage for vitamin B12 is 44% more.
  • Beefsteak raw is lower in saturated fat.

The food varieties used in the comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Beefsteak raw vs Flank steak infographic
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more IronIron +14.9%
Contains more CalciumCalcium +300%
~equal in Magnesium ~23mg
~equal in Potassium ~339mg
~equal in Copper ~0.082mg
~equal in Zinc ~4.9mg
~equal in Phosphorus ~210mg
~equal in Sodium ~56mg
~equal in Selenium ~29.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B12Vitamin B12 +65%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B6 ~0.579mg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Flank steak DV% diff.
Vitamin B12 2.69µg 1.63µg 44%
Choline 105.4mg 19%
Vitamin B3 5.048mg 7.363mg 14%
Protein 21.38g 27.66g 13%
Vitamin B5 0.545mg 11%
Saturated fat 1.875g 3.395g 7%
Fats 5.36g 8.23g 4%
Cholesterol 67mg 79mg 4%
Zinc 5.3mg 4.9mg 4%
Vitamin B2 0.182mg 0.133mg 4%
Vitamin E 0.38mg 3%
Vitamin B6 0.543mg 0.579mg 3%
Selenium 27.9µg 29.4µg 3%
Calories 134kcal 192kcal 3%
Iron 2mg 1.74mg 3%
Monounsaturated fat 2.354g 3.317g 2%
Calcium 5mg 20mg 2%
Folate 3µg 9µg 2%
Polyunsaturated fat 0.189g 0.322g 1%
Phosphorus 220mg 210mg 1%
Potassium 375mg 339mg 1%
Vitamin D 0.1µg 1%
Vitamin D 3IU 0%
Magnesium 25mg 23mg 0%
Copper 0.079mg 0.082mg 0%
Sodium 55mg 56mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.009mg 0%
Vitamin B1 0.075mg 0.075mg 0%
Vitamin K 1.5µg 1.4µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.182mg 0%
Threonine 1.099mg 1.105mg 0%
Isoleucine 1.09mg 1.259mg 0%
Leucine 2.011mg 2.201mg 0%
Lysine 2.247mg 2.338mg 0%
Methionine 0.621mg 0.72mg 0%
Phenylalanine 0.931mg 1.093mg 0%
Valine 1.152mg 1.372mg 0%
Histidine 0.868mg 0.883mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more WaterWater +13.7%
Contains more OtherOther +-650%
Contains more ProteinProtein +29.4%
Contains more FatsFats +53.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
48% 47% 5%
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 -44.8%
Contains more Mono. FatMonounsaturated fat +40.9%
Contains more Poly. FatPolyunsaturated fat +70.4%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.