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  6. Corned beef vs. Flank steak

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 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
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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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
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 +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

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
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 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%
Contains more CholineCholine +52.3%
~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 Corned beef Flank steak 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%
Selenium 32.8µg 29.4µg 6%
Cholesterol 98mg 79mg 6%
Potassium 145mg 339mg 6%
Vitamin B1 0.026mg 0.075mg 4%
Calories 251kcal 192kcal 3%
Vitamin B5 0.42mg 0.545mg 3%
Vitamin B2 0.17mg 0.133mg 3%
Magnesium 12mg 23mg 3%
Zinc 4.58mg 4.9mg 3%
Iron 1.86mg 1.74mg 2%
Polyunsaturated fat 0.67g 0.322g 2%
Manganese 0.022mg 0.009mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.16mg 0.38mg 1%
Calcium 8mg 20mg 1%
Folate 6µg 9µg 1%
Vitamin D 4IU 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +130.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4416.7%
Contains more ProteinProtein +52.2%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 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 +178%
Contains more Poly. FatPolyunsaturated fat +108.1%
Contains less Sat. FatSaturated fat -46.5%

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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. 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.