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Corned beef vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between Corned beef and Flank steak

  • Corned beef is higher in Copper, and Selenium, yet Flank steak is higher in Vitamin B3, Vitamin B6, Phosphorus, Choline, and Potassium.
  • Corned beef covers your daily Sodium needs 40% more than Flank steak.
  • Corned beef contains 2 times more Copper than Flank steak. While Corned beef contains 0.154mg of Copper, Flank steak contains only 0.082mg.
  • The amount of Sodium in Flank steak is lower.

Food varieties used in this article are Beef, cured, corned beef, brisket, cooked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Corned beef 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.
Contains more Copper +87.8%
Contains more Manganese +144.4%
Contains more Selenium +11.6%
Contains more Calcium +150%
Contains more Magnesium +91.7%
Contains more Phosphorus +68%
Contains more Potassium +133.8%
Contains less Sodium -94.2%
Equal in Iron - 1.74
Equal in Zinc - 4.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 70% 9% 54% 13% 127% 125% 52% 3% 179%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Copper +87.8%
Contains more Manganese +144.4%
Contains more Selenium +11.6%
Contains more Calcium +150%
Contains more Magnesium +91.7%
Contains more Phosphorus +68%
Contains more Potassium +133.8%
Contains less Sodium -94.2%
Equal in Iron - 1.74
Equal in Zinc - 4.9

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 B2 +27.8%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +188.5%
Contains more Vitamin B3 +143%
Contains more Vitamin B5 +29.8%
Contains more Vitamin B6 +151.7%
Contains more Folate +50%
Equal in Vitamin B12 - 1.63
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 0% 4% 3% 0% 7% 40% 57% 26% 54% 5% 204% 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 B2 +27.8%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +188.5%
Contains more Vitamin B3 +143%
Contains more Vitamin B5 +29.8%
Contains more Vitamin B6 +151.7%
Contains more Folate +50%
Equal in Vitamin B12 - 1.63
Equal in Vitamin K - 1.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +130.6%
Contains more Carbs +∞%
Contains more Protein +52.2%
Equal in Water - 64.17
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +130.6%
Contains more Carbs +∞%
Contains more Protein +52.2%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +178%
Contains more Polyunsaturated fat +108.1%
Contains less Saturated Fat -46.5%
39% 57% 4%
Saturated Fat: 6.34 g
Monounsaturated Fat: 9.22 g
Polyunsaturated fat: 0.67 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +178%
Contains more Polyunsaturated fat +108.1%
Contains less Saturated Fat -46.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corned beef Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corned beef Flank steak Opinion
Net carbs 0.47g 0g Corned beef
Protein 18.17g 27.66g Flank steak
Fats 18.98g 8.23g Corned beef
Carbs 0.47g 0g Corned beef
Calories 251kcal 192kcal Corned beef
Calcium 8mg 20mg Flank steak
Iron 1.86mg 1.74mg Corned beef
Magnesium 12mg 23mg Flank steak
Phosphorus 125mg 210mg Flank steak
Potassium 145mg 339mg Flank steak
Sodium 973mg 56mg Flank steak
Zinc 4.58mg 4.9mg Flank steak
Copper 0.154mg 0.082mg Corned beef
Manganese 0.022mg 0.009mg Corned beef
Selenium 32.8µg 29.4µg Corned beef
Vitamin E 0.16mg 0.38mg Flank steak
Vitamin D 4IU Corned beef
Vitamin D 0.1µg Corned beef
Vitamin B1 0.026mg 0.075mg Flank steak
Vitamin B2 0.17mg 0.133mg Corned beef
Vitamin B3 3.03mg 7.363mg Flank steak
Vitamin B5 0.42mg 0.545mg Flank steak
Vitamin B6 0.23mg 0.579mg Flank steak
Folate 6µg 9µg Flank steak
Vitamin B12 1.63µg 1.63µg
Vitamin K 1.5µg 1.4µg Corned beef
Tryptophan 0.119mg 0.182mg Flank steak
Threonine 0.726mg 1.105mg Flank steak
Isoleucine 0.827mg 1.259mg Flank steak
Leucine 1.445mg 2.201mg Flank steak
Lysine 1.536mg 2.338mg Flank steak
Methionine 0.473mg 0.72mg Flank steak
Phenylalanine 0.718mg 1.093mg Flank steak
Valine 0.901mg 1.372mg Flank steak
Histidine 0.58mg 0.883mg Flank steak
Cholesterol 98mg 79mg Flank steak
Saturated Fat 6.34g 3.395g Flank steak
Monounsaturated Fat 9.22g 3.317g Corned beef
Polyunsaturated fat 0.67g 0.322g Corned beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corned beef Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
33%
Corned beef
48%
Flank steak
Minerals Daily Need Coverage Score
63%
Corned beef
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 917mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.945g)
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 cheaper?
?
The foods are relatively equal in price ($)
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

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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.