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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Contains more Iron +49.4%
Contains more Zinc +28.8%
Equal in Calcium - 18
Equal in Magnesium - 21
Equal in Phosphorus - 198
Equal in Potassium - 318
Equal in Copper - 0.085
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 98% 15% 85% 29% 10% 173% 29%
Contains more Calcium +11.1%
Contains less Sodium -22.2%
Contains more Iron +49.4%
Contains more Zinc +28.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 27.66g 25.93g Flank steak
Fats 8.23g 15.41g Beef
Carbs 0g 0g
Calories 192kcal 250kcal Beef
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 0IU 9IU Beef
Vitamin E 0.38mg 0.12mg Flank steak
Vitamin D IU 2IU Beef
Vitamin D µg 0µg Beef
Vitamin C 0mg 0mg
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 g 0.572g Flank steak
Saturated Fat 3.395g 5.895g Flank steak
Monounsaturated Fat 3.317g 6.668g Beef
Polyunsaturated fat 0.322g 0.484g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
52
Beef
Mineral Summary Score
47
Flank steak
55
Beef

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
156%
Beef
Carbohydrates
0%
Flank steak
0%
Beef
Fats
38%
Flank steak
71%
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.