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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
53%
49%
Minerals Daily Need Coverage Score
103%
54%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 294mg)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 68mg)
Which food is cheaper?
Flank steak is cheaper (difference - $1)
Which food is lower in Saturated fat?
Egg is lower in Saturated fat (difference - 0.128g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.