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.
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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 IronIron | +14.9% |
| Contains more CalciumCalcium | +300% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
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
Saturated fat:
Sat. Fat
1.875 g
Monounsaturated fat:
Mono. Fat
2.354 g
Polyunsaturated fat:
Poly. Fat
0.189 g
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% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
48%
49%
Minerals Daily Need Coverage Score
55%
54%
Comparison summary
Which food is cheaper?
Flank steak is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Beefsteak raw is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Beefsteak raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Beefsteak raw is lower in Saturated fat (difference - 1.52g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.