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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 monounsaturated fat; however, flank steak has more vitamin B12.
  • Beefsteak's daily need coverage for saturated fat is 13% more.
  • Beefsteak has 2 times more monounsaturated fat than flank steak. Beefsteak has 6.298g of monounsaturated fat, while flank steak has 3.317g.
  • Flank steak is lower in saturated fat.

The food varieties used in the comparison are Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled 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" 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 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
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 CopperCopper +12.3%
~equal in Magnesium ~23mg
~equal in Calcium ~20mg
~equal in Potassium ~339mg
~equal in Iron ~1.74mg
~equal in Zinc ~4.9mg
~equal in Phosphorus ~210mg
~equal in Sodium ~56mg
~equal in Manganese ~0.009mg
~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% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
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 EVitamin E +18.4%
Contains more Vitamin KVitamin K +14.3%
Contains more Vitamin B12Vitamin B12 +18.1%
Contains more FolateFolate +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B2 ~0.133mg
~equal in Vitamin B3 ~7.363mg
~equal in Vitamin B5 ~0.545mg
~equal in Vitamin B6 ~0.579mg
~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient Beefsteak Flank steak DV% diff.
Saturated fat 5.951g 3.395g 12%
Fats 15.11g 8.23g 11%
Vitamin B12 1.38µg 1.63µg 10%
Monounsaturated fat 6.298g 3.317g 7%
Calories 250kcal 192kcal 3%
Protein 26.72g 27.66g 2%
Polyunsaturated fat 0.56g 0.322g 2%
Vitamin B3 6.978mg 7.363mg 2%
Selenium 28.8µg 29.4µg 1%
Vitamin B2 0.14mg 0.133mg 1%
Iron 1.63mg 1.74mg 1%
Copper 0.073mg 0.082mg 1%
Choline 101.8mg 105.4mg 1%
Cholesterol 79mg 79mg 0%
Magnesium 23mg 23mg 0%
Calcium 22mg 20mg 0%
Potassium 340mg 339mg 0%
Zinc 4.85mg 4.9mg 0%
Phosphorus 213mg 210mg 0%
Sodium 57mg 56mg 0%
Vitamin E 0.45mg 0.38mg 0%
Manganese 0.009mg 0.009mg 0%
Vitamin B1 0.078mg 0.075mg 0%
Vitamin B5 0.527mg 0.545mg 0%
Vitamin B6 0.585mg 0.579mg 0%
Vitamin K 1.6µg 1.4µg 0%
Folate 8µg 9µg 0%
Tryptophan 0.173mg 0.182mg 0%
Threonine 1.054mg 1.105mg 0%
Isoleucine 1.201mg 1.259mg 0%
Leucine 2.099mg 2.201mg 0%
Lysine 2.23mg 2.338mg 0%
Methionine 0.687mg 0.72mg 0%
Phenylalanine 1.042mg 1.093mg 0%
Valine 1.309mg 1.372mg 0%
Histidine 0.842mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +83.6%
Contains more OtherOther +-450%
Contains more WaterWater +10.7%
~equal in Protein ~27.66g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 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 more Mono. FatMonounsaturated fat +89.9%
Contains more Poly. FatPolyunsaturated fat +73.9%
Contains less Sat. FatSaturated fat -43%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.