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  6. Flank steak vs. Beef

Flank steak vs. Beef — In-Depth Nutrition Comparison

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What are the main differences between Flank steak and Beef?

  • Flank steak is richer in Vitamin B6, Selenium, and Vitamin B3, while Beef is higher in Vitamin B12, Zinc, Iron, and Monounsaturated Fat.
  • Beef's daily need coverage for Vitamin B12 is 42% higher.
  • Beef has 2 times less Vitamin B6 than Flank steak. Flank steak has 0.579mg of Vitamin B6, while Beef has 0.382mg.
  • Flank steak is lower in Saturated Fat.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types in this comparison.

Infographic

Flank steak vs Beef 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.
Flank steak
Flank steak
6
:
4
Beef
Beef
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Contains more Selenium +36.7%
Contains more Iron +49.4%
Contains more Zinc +28.8%
Contains more Manganese +33.3%
Equal in Calcium - 18
Equal in Magnesium - 21
Equal in Phosphorus - 198
Equal in Potassium - 318
Equal in Copper - 0.085
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Contains more Selenium +36.7%
Contains more Iron +49.4%
Contains more Zinc +28.8%
Contains more Manganese +33.3%
Equal in Calcium - 18
Equal in Magnesium - 21
Equal in Phosphorus - 198
Equal in Potassium - 318
Equal in Copper - 0.085

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.
Flank steak
Flank steak
5
:
5
Beef
Beef
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +16.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B12 +62%
Equal in Folate - 9
Flank steak
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%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +51.6%
Contains more Vitamin K +16.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B12 +62%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Beef
Beef
Contains more Water +10.7%
Contains more Fats +87.2%
Equal in Protein - 25.93
Equal in Water - 57.98
Equal in Other - 0.68
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Beef
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Water +10.7%
Contains more Fats +87.2%
Equal in Protein - 25.93
Equal in Water - 57.98
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Beef
Beef
Contains less Saturated Fat -42.4%
Contains more Monounsaturated Fat +101%
Contains more Polyunsaturated fat +50.3%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Beef
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains less Saturated Fat -42.4%
Contains more Monounsaturated Fat +101%
Contains more Polyunsaturated fat +50.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Beef Opinion
Protein 27.66g 25.93g Flank steak
Fats 8.23g 15.41g Beef
Calories 192kcal 250kcal Beef
Calcium 20mg 18mg Flank steak
Iron 1.74mg 2.6mg Beef
Magnesium 23mg 21mg Flank steak
Phosphorus 210mg 198mg Flank steak
Potassium 339mg 318mg Flank steak
Sodium 56mg 72mg Flank steak
Zinc 4.9mg 6.31mg Beef
Copper 0.082mg 0.085mg Beef
Manganese 0.009mg 0.012mg Beef
Selenium 29.4µg 21.5µg Flank steak
Vitamin A 0IU 9IU Beef
Vitamin A RAE 0µg 3µg Beef
Vitamin E 0.38mg 0.12mg Flank steak
Vitamin D 2IU Beef
Vitamin B1 0.075mg 0.046mg Flank steak
Vitamin B2 0.133mg 0.176mg Beef
Vitamin B3 7.363mg 5.378mg Flank steak
Vitamin B5 0.545mg 0.658mg Beef
Vitamin B6 0.579mg 0.382mg Flank steak
Folate 9µg 9µg
Vitamin B12 1.63µg 2.64µg Beef
Vitamin K 1.4µg 1.2µg Flank steak
Tryptophan 0.182mg 0.094mg Flank steak
Threonine 1.105mg 0.72mg Flank steak
Isoleucine 1.259mg 0.822mg Flank steak
Leucine 2.201mg 1.45mg Flank steak
Lysine 2.338mg 1.54mg Flank steak
Methionine 0.72mg 0.478mg Flank steak
Phenylalanine 1.093mg 0.725mg Flank steak
Valine 1.372mg 0.914mg Flank steak
Histidine 0.883mg 0.604mg Flank steak
Cholesterol 79mg 88mg Flank steak
Trans Fat 0.572g Flank steak
Saturated Fat 3.395g 5.895g Flank steak
Omega-3 - DHA 0g 0.001g Beef
Omega-3 - EPA 0g 0.003g Beef
Omega-3 - DPA 0g 0.016g Beef
Monounsaturated Fat 3.317g 6.668g Beef
Polyunsaturated fat 0.322g 0.484g Beef
Omega-6 - Gamma-linoleic acid 0.012g Beef
Omega-3 - ALA 0.044g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Beef
Low Fats diet ok
Low Carbs diet Equal
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
48%
Flank steak
52%
Beef
Minerals Daily Need Coverage Score
54%
Flank steak
56%
Beef

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.5g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.