Egg vs. Flank steak — In-Depth Nutrition Comparison
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What are the differences between eggs and flank steak?
- Eggs are higher in copper, choline, vitamin B2, vitamin B5, and vitamin A; however, flank steak is richer in vitamin B3, vitamin B6, zinc, and vitamin B12.
- Eggs' daily need coverage for copper is 213% more.
- Flank steak has less cholesterol.
We used Egg, whole, cooked, hard-boiled and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.
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.
| Contains more CalciumCalcium | +150% |
| Contains more CopperCopper | +2339% |
| Contains more ManganeseManganese | +188.9% |
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +169% |
| Contains more IronIron | +46.2% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +22.1% |
| Contains less SodiumSodium | -54.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +171.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +285.7% |
| Contains more Vitamin B5Vitamin B5 | +156.5% |
| Contains more FolateFolate | +388.9% |
| Contains more CholineCholine | +178.7% |
| Contains more Vitamin B1Vitamin B1 | +13.6% |
| Contains more Vitamin B3Vitamin B3 | +11404.7% |
| Contains more Vitamin B6Vitamin B6 | +378.5% |
| Contains more Vitamin B12Vitamin B12 | +46.8% |
| Contains more Vitamin KVitamin K | +366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.082mg | 213% |
| Cholesterol | 373mg | 79mg | 98% |
| Vitamin B3 | 0.064mg | 7.363mg | 46% |
| Zinc | 1.05mg | 4.9mg | 35% |
| Vitamin B6 | 0.121mg | 0.579mg | 35% |
| Choline | 293.8mg | 105.4mg | 34% |
| Protein | 12.58g | 27.66g | 30% |
| Vitamin B2 | 0.513mg | 0.133mg | 29% |
| Vitamin B12 | 1.11µg | 1.63µg | 22% |
| Vitamin B5 | 1.398mg | 0.545mg | 17% |
| Vitamin A | 149µg | 0µg | 17% |
| Vitamin D | 87IU | 11% | |
| Vitamin D | 2.2µg | 11% | |
| Folate | 44µg | 9µg | 9% |
| Iron | 1.19mg | 1.74mg | 7% |
| Polyunsaturated fat | 1.414g | 0.322g | 7% |
| Potassium | 126mg | 339mg | 6% |
| Phosphorus | 172mg | 210mg | 5% |
| Vitamin E | 1.03mg | 0.38mg | 4% |
| Fats | 10.61g | 8.23g | 4% |
| Magnesium | 10mg | 23mg | 3% |
| Sodium | 124mg | 56mg | 3% |
| Selenium | 30.8µg | 29.4µg | 3% |
| Calcium | 50mg | 20mg | 3% |
| Monounsaturated fat | 4.077g | 3.317g | 2% |
| Calories | 155kcal | 192kcal | 2% |
| Vitamin B1 | 0.066mg | 0.075mg | 1% |
| Vitamin K | 0.3µg | 1.4µg | 1% |
| Manganese | 0.026mg | 0.009mg | 1% |
| Saturated fat | 3.267g | 3.395g | 1% |
| Carbs | 1.12g | 0g | 0% |
| Net carbs | 1.12g | 0g | N/A |
| Sugar | 1.12g | 0g | N/A |
| Tryptophan | 0.153mg | 0.182mg | 0% |
| Threonine | 0.604mg | 1.105mg | 0% |
| Isoleucine | 0.686mg | 1.259mg | 0% |
| Leucine | 1.075mg | 2.201mg | 0% |
| Lysine | 0.904mg | 2.338mg | 0% |
| Methionine | 0.392mg | 0.72mg | 0% |
| Phenylalanine | 0.668mg | 1.093mg | 0% |
| Valine | 0.767mg | 1.372mg | 0% |
| Histidine | 0.298mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +28.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.3% |
| Contains more OtherOther | +-1883.3% |
| Contains more ProteinProtein | +119.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
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 | +22.9% |
| Contains more Poly. FatPolyunsaturated fat | +339.1% |
~equal in
Saturated fat
~3.395g
