Flank steak vs. Beef — In-Depth Nutrition Comparison
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A recap on 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.
Contains
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Calcium
+53.8%
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Magnesium
+64.3%
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Zinc
+32.4%
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Selenium
+15.7%
Contains
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Iron
+74.7%
Contains
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Phosphorus
+23.3%
Contains
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Copper
+18.3%
Equal in Potassium - 352
Equal in Sodium - 54
Equal in Manganese - 0.009
Contains
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Calcium
+53.8%
Contains
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Magnesium
+64.3%
Contains
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Zinc
+32.4%
Contains
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Selenium
+15.7%
Contains
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Iron
+74.7%
Contains
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Phosphorus
+23.3%
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Copper
+18.3%
Equal in Potassium - 352
Equal in Sodium - 54
Equal in Manganese - 0.009
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.
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Contains
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Vitamin E
+52%
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Vitamin B3
+27.8%
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Vitamin B5
+13.3%
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Folate
+28.6%
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Vitamin A
+∞%
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Vitamin B2
+200.8%
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Vitamin B6
+15.5%
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Vitamin B12
+158.3%
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Vitamin K
+14.3%
Equal in Vitamin B1 - 0.074
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Vitamin E
+52%
Contains
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Vitamin B3
+27.8%
Contains
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Vitamin B5
+13.3%
Contains
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Folate
+28.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+200.8%
Contains
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Vitamin B6
+15.5%
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Vitamin B12
+158.3%
Contains
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Vitamin K
+14.3%
Equal in Vitamin B1 - 0.074
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+25.8%
Equal in Protein - 27.55
Equal in Water - 65.71
Equal in Other - 0.2
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
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Fats
+25.8%
Equal in Protein - 27.55
Equal in Water - 65.71
Equal in Other - 0.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+21.3%
Contains
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Saturated Fat
-23.6%
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Polyunsaturated fat
+65.2%
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
2.595 g
Monounsaturated Fat:
2.734 g
Polyunsaturated fat:
0.532 g
Contains
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Monounsaturated Fat
+21.3%
Contains
less
Saturated Fat
-23.6%
Contains
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Polyunsaturated fat
+65.2%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 27.66g | 27.55g |
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| Fats | 8.23g | 6.54g |
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| Calories | 192kcal | 169kcal |
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| Calcium | 20mg | 13mg |
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| Iron | 1.74mg | 3.04mg |
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| Magnesium | 23mg | 14mg |
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| Phosphorus | 210mg | 259mg |
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| Potassium | 339mg | 352mg |
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| Sodium | 56mg | 54mg |
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| Zinc | 4.9mg | 3.7mg |
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| Copper | 0.082mg | 0.097mg |
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| Manganese | 0.009mg | 0.009mg | |
| Selenium | 29.4µg | 25.4µg |
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| Vitamin A | 0IU | 6IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.38mg | 0.25mg |
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| Vitamin D | 3IU |
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| Vitamin D | 0.1µg |
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| Vitamin B1 | 0.075mg | 0.074mg |
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| Vitamin B2 | 0.133mg | 0.4mg |
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| Vitamin B3 | 7.363mg | 5.76mg |
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| Vitamin B5 | 0.545mg | 0.481mg |
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| Vitamin B6 | 0.579mg | 0.669mg |
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| Folate | 9µg | 7µg |
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| Vitamin B12 | 1.63µg | 4.21µg |
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| Vitamin K | 1.4µg | 1.6µg |
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| Tryptophan | 0.182mg | 0.359mg |
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| Threonine | 1.105mg | 1.534mg |
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| Isoleucine | 1.259mg | 1.52mg |
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| Leucine | 2.201mg | 2.833mg |
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| Lysine | 2.338mg | 3.178mg |
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| Methionine | 0.72mg | 0.871mg |
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| Phenylalanine | 1.093mg | 1.299mg |
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| Valine | 1.372mg | 1.603mg |
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| Histidine | 0.883mg | 1.244mg |
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| Cholesterol | 79mg | 85mg |
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| Trans Fat | 0.375g |
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| Saturated Fat | 3.395g | 2.595g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.002g |
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| Omega-3 - DPA | 0g | 0.011g |
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| Monounsaturated Fat | 3.317g | 2.734g |
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| Polyunsaturated fat | 0.322g | 0.532g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.349g |
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| Omega-3 - ALA | 0.013g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories 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
48%
79%
Minerals Daily Need Coverage Score
54%
55%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Beef contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Beef is lower in Saturated Fat (difference - 0.8g)
Which food contains less Sugar?
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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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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?
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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.