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

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A recap on the differences between corned beef and flank steak

Corned beef is higher in fats and copper, yet flank steak is higher in vitamin B3, vitamin B6, protein, phosphorus, and choline.
Corned beef covers your daily sodium needs 40% more than flank steak.
Corned beef contains 2 times more fats than flank steak. While corned beef contains 18.98g of fats, flank steak contains only 8.23g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Corned beef

Flank steak

Contains more CopperCopper	+87.8%
Contains more ManganeseManganese	+144.4%
Contains more SeleniumSelenium	+11.6%

Contains more MagnesiumMagnesium	+91.7%
Contains more CalciumCalcium	+150%
Contains more PotassiumPotassium	+133.8%
Contains more PhosphorusPhosphorus	+68%
Contains less SodiumSodium	-94.2%

~equal in Iron ~1.74mg

~equal in Zinc ~4.9mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Corned beef

Flank steak

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+27.8%

Contains more Vitamin EVitamin E	+137.5%
Contains more Vitamin B1Vitamin B1	+188.5%
Contains more Vitamin B3Vitamin B3	+143%
Contains more Vitamin B5Vitamin B5	+29.8%
Contains more Vitamin B6Vitamin B6	+151.7%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~1.63µg

~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	973mg	56mg	40%
Vitamin B3	3.03mg	7.363mg	27%
Vitamin B6	0.23mg	0.579mg	27%
Protein	18.17g	27.66g	19%
Fats	18.98g	8.23g	17%
Monounsaturated fat	9.22g	3.317g	15%
Saturated fat	6.34g	3.395g	13%
Phosphorus	125mg	210mg	12%
Copper	0.154mg	0.082mg	8%
Choline	69.2mg	105.4mg	7%
Cholesterol	98mg	79mg	6%
Potassium	145mg	339mg	6%
Selenium	32.8µg	29.4µg	6%
Vitamin B1	0.026mg	0.075mg	4%
Calories	251kcal	192kcal	3%
Magnesium	12mg	23mg	3%
Zinc	4.58mg	4.9mg	3%
Vitamin B2	0.17mg	0.133mg	3%
Vitamin B5	0.42mg	0.545mg	3%
Iron	1.86mg	1.74mg	2%
Polyunsaturated fat	0.67g	0.322g	2%
Vitamin D*	4 IU		1%
Vitamin D	0.1µg		1%
Calcium	8mg	20mg	1%
Vitamin E	0.16mg	0.38mg	1%
Manganese	0.022mg	0.009mg	1%
Folate	6µg	9µg	1%
Protein per 100 calories	7.2g	14g	N/A
Calories per 10 g protein	138kcal	69kcal	N/A
Weight per 100 calories	40g	52g	N/A
Unsaturated / Saturated Fat ratio	1.6	1.1	N/A
Net carbs	0.47g	0g	N/A
Carbs	0.47g	0g	0%
Vitamin B12	1.63µg	1.63µg	0%
Vitamin K	1.5µg	1.4µg	0%
Tryptophan	0.119mg	0.182mg	0%
Threonine	0.726mg	1.105mg	0%
Isoleucine	0.827mg	1.259mg	0%
Leucine	1.445mg	2.201mg	0%
Lysine	1.536mg	2.338mg	0%
Methionine	0.473mg	0.72mg	0%
Phenylalanine	0.718mg	1.093mg	0%
Valine	0.901mg	1.372mg	0%
Histidine	0.58mg	0.883mg	0%