Flank steak vs. Beef — In-Depth Nutrition Comparison

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A recap on the differences between flank steak and beef

Flank steak is higher in zinc, vitamin B3, selenium, and choline, yet beef is higher in vitamin B12, vitamin B2, iron, phosphorus, and vitamin B6.
Beef covers your daily vitamin B12 needs 108% more than flank steak.
The amount of saturated fat in beef is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

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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

Beef

Contains more MagnesiumMagnesium	+64.3%
Contains more CalciumCalcium	+53.8%
Contains more ZincZinc	+32.4%
Contains more SeleniumSelenium	+15.7%

Contains more IronIron	+74.7%
Contains more CopperCopper	+18.3%
Contains more PhosphorusPhosphorus	+23.3%

~equal in Potassium ~352mg

~equal in Sodium ~54mg

~equal in Manganese ~0.009mg

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

Beef

Contains more Vitamin EVitamin E	+52%
Contains more Vitamin B3Vitamin B3	+27.8%
Contains more Vitamin B5Vitamin B5	+13.3%
Contains more FolateFolate	+28.6%
Contains more CholineCholine	+39.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+200.8%
Contains more Vitamin B6Vitamin B6	+15.5%
Contains more Vitamin B12Vitamin B12	+158.3%
Contains more Vitamin KVitamin K	+14.3%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.63µg	4.21µg	108%
Vitamin B2	0.133mg	0.4mg	21%
Iron	1.74mg	3.04mg	16%
Zinc	4.9mg	3.7mg	11%
Vitamin B3	7.363mg	5.76mg	10%
Vitamin B6	0.579mg	0.669mg	7%
Phosphorus	210mg	259mg	7%
Selenium	29.4µg	25.4µg	7%
Choline	105.4mg	75.6mg	5%
Saturated fat	3.395g	2.595g	4%
Fats	8.23g	6.54g	3%
Magnesium	23mg	14mg	2%
Cholesterol	79mg	85mg	2%
Copper	0.082mg	0.097mg	2%
Monounsaturated fat	3.317g	2.734g	1%
Polyunsaturated fat	0.322g	0.532g	1%
Folate	9µg	7µg	1%
Vitamin B5	0.545mg	0.481mg	1%
Calories	192kcal	169kcal	1%
Vitamin D		0.1µg	1%
Vitamin E	0.38mg	0.25mg	1%
Calcium	20mg	13mg	1%
Protein	27.66g	27.55g	0%
Vitamin D		3IU	0%
Potassium	339mg	352mg	0%
Sodium	56mg	54mg	0%
Vitamin A	0µg	2µg	0%
Manganese	0.009mg	0.009mg	0%
Vitamin B1	0.075mg	0.074mg	0%
Vitamin K	1.4µg	1.6µg	0%
Trans fat		0.375g	N/A
Tryptophan	0.182mg	0.359mg	0%
Threonine	1.105mg	1.534mg	0%
Isoleucine	1.259mg	1.52mg	0%
Leucine	2.201mg	2.833mg	0%
Lysine	2.338mg	3.178mg	0%
Methionine	0.72mg	0.871mg	0%
Phenylalanine	1.093mg	1.299mg	0%
Valine	1.372mg	1.603mg	0%
Histidine	0.883mg	1.244mg	0%
Omega-3 - EPA	0g	0.002g	N/A
Omega-3 - DHA	0g	0.002g	N/A
Omega-3 - ALA		0.013g	N/A
Omega-3 - DPA	0g	0.011g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.017g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		0.349g	N/A