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Beefsteak vs Flank steak - In-Depth Nutrition Comparison

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Important differences between Beefsteak and Flank steak

  • Beefsteak has more Vitamin B12, however Flank steak has more Vitamin B3, and Monounsaturated Fat.
  • Beefsteak's daily need coverage for Vitamin B12 is 44% more.
  • Beefsteak 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +14.9%
Contains more Potassium +10.6%
Contains more Calcium +300%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Sodium - 56
Equal in Zinc - 4.9
Equal in Copper - 0.082
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 75% 18% 95% 34% 8% 145% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Iron +14.9%
Contains more Potassium +10.6%
Contains more Calcium +300%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Sodium - 56
Equal in Zinc - 4.9
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B12 +65%
Contains more Vitamin B3 +45.9%
Contains more Folate +200%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B6 - 0.579
Equal in Vitamin K - 1.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 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 +36.8%
Contains more Vitamin B12 +65%
Contains more Vitamin B3 +45.9%
Contains more Folate +200%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B6 - 0.579
Equal in Vitamin K - 1.4

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.
Beefsteak Flank steak
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak Flank steak Opinion
Net carbs 0g 0g
Protein 21.38g 27.66g Flank steak
Fats 5.36g 8.23g Flank steak
Carbs 0g 0g
Calories 134kcal 192kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 5mg 20mg Flank steak
Iron 2mg 1.74mg Beefsteak
Magnesium 25mg 23mg Beefsteak
Phosphorus 220mg 210mg Beefsteak
Potassium 375mg 339mg Beefsteak
Sodium 55mg 56mg Beefsteak
Zinc 5.3mg 4.9mg Beefsteak
Copper 0.079mg 0.082mg Flank steak
Vitamin A 6IU 0IU Beefsteak
Vitamin E mg 0.38mg Flank steak
Vitamin D 3IU IU Beefsteak
Vitamin D 0.1µg µg Beefsteak
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.075mg
Vitamin B2 0.182mg 0.133mg Beefsteak
Vitamin B3 5.048mg 7.363mg Flank steak
Vitamin B5 mg 0.545mg Flank steak
Vitamin B6 0.543mg 0.579mg Flank steak
Folate 3µg 9µg Flank steak
Vitamin B12 2.69µg 1.63µg Beefsteak
Vitamin K 1.5µg 1.4µg Beefsteak
Tryptophan 0.262mg 0.182mg Beefsteak
Threonine 1.099mg 1.105mg Flank steak
Isoleucine 1.09mg 1.259mg Flank steak
Leucine 2.011mg 2.201mg Flank steak
Lysine 2.247mg 2.338mg Flank steak
Methionine 0.621mg 0.72mg Flank steak
Phenylalanine 0.931mg 1.093mg Flank steak
Valine 1.152mg 1.372mg Flank steak
Histidine 0.868mg 0.883mg Flank steak
Cholesterol 67mg 79mg Beefsteak
Trans Fat 0.253g g Flank steak
Saturated Fat 1.875g 3.395g Beefsteak
Monounsaturated Fat 2.354g 3.317g Flank steak
Polyunsaturated fat 0.189g 0.322g Flank steak

Which food is preferable for your diet?

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

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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
Beefsteak
48
Flank steak
Mineral Summary Score
50
Beefsteak
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
128%
Beefsteak
166%
Flank steak
Carbohydrates
0%
Beefsteak
0%
Flank steak
Fats
25%
Beefsteak
38%
Flank steak

Comparison summary

Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.4)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Beefsteak
Beefsteak is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Beefsteak
Beefsteak is lower in Saturated Fat (difference - 1.52g)
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.

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. Beefsteak - 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.