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  6. Flank steak vs. Beef, ground, 75% lean meat / 25% fat, raw

Flank steak vs. Beef, ground, 75% lean meat / 25% fat, raw — In-Depth Nutrition Comparison

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A recap on differences between Flank steak and Beef, ground, 75% lean meat / 25% fat, raw

  • Flank steak is higher in Selenium, Vitamin B3, Vitamin B6, Choline, Zinc, and Phosphorus, yet Beef, ground, 75% lean meat / 25% fat, raw is higher in Vitamin B12.
  • Beef, ground, 75% lean meat / 25% fat, raw covers your daily Saturated Fat needs 31% more than Flank steak.
  • Flank steak contains 2 times more Selenium than Beef, ground, 75% lean meat / 25% fat, raw. While Flank steak contains 29.4µg of Selenium, Beef, ground, 75% lean meat / 25% fat, raw contains only 14.3µg.
  • The amount of Saturated Fat in Flank steak 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, ground, 75% lean meat / 25% fat, raw.

Infographic

Flank steak vs Beef, ground, 75% lean meat / 25% fat, raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.3% 22% 67% 19% 106% 62% 8.6% 1.2% 78%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +38.9%
Contains more CopperCopper +46.4%
Contains more ZincZinc +26.6%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -15.2%
Contains more SeleniumSelenium +105.6%
~equal in Calcium ~21mg
~equal in Iron ~1.79mg
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.84% 3.4% 3% 11% 35% 71% 27% 69% 264% 6% 6% 28%
Contains more Vitamin E Vitamin E +123.5%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B3Vitamin B3 +93.6%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin B6Vitamin B6 +92.4%
Contains more FolateFolate +12.5%
Contains more CholineCholine +104.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B12Vitamin B12 +29.4%
Contains more Vitamin KVitamin K +71.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
16% 25% 58%
Protein: 15.76 g
Fats: 25 g
Carbs: 0 g
Water: 58.09 g
Other: 1.15 g
Contains more ProteinProtein +75.5%
Contains more FatsFats +203.8%
~equal in Carbs ~0g
~equal in Water ~58.09g
~equal in Other ~1.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated Fat: Sat. Fat 3.395 g
Monounsaturated Fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
44% 53% 3%
Saturated Fat: Sat. Fat 9.568 g
Monounsaturated Fat: Mono. Fat 11.383 g
Polyunsaturated fat: Poly. Fat 0.609 g
Contains less Sat. FatSaturated Fat -64.5%
Contains more Mono. FatMonounsaturated Fat +243.2%
Contains more Poly. FatPolyunsaturated fat +89.1%

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, ground, 75% lean meat / 25% fat, raw
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Beef, ground, 75% lean meat / 25% fat, raw Opinion
Calories 192kcal 293kcal Beef, ground, 75% lean meat / 25% fat, raw
Protein 27.66g 15.76g Flank steak
Fats 8.23g 25g Beef, ground, 75% lean meat / 25% fat, raw
Cholesterol 79mg 75mg Beef, ground, 75% lean meat / 25% fat, raw
Vitamin D 3IU Beef, ground, 75% lean meat / 25% fat, raw
Magnesium 23mg 15mg Flank steak
Calcium 20mg 21mg Beef, ground, 75% lean meat / 25% fat, raw
Potassium 339mg 244mg Flank steak
Iron 1.74mg 1.79mg Beef, ground, 75% lean meat / 25% fat, raw
Copper 0.082mg 0.056mg Flank steak
Zinc 4.9mg 3.87mg Flank steak
Phosphorus 210mg 145mg Flank steak
Sodium 56mg 66mg Flank steak
Vitamin A 0IU 14IU Beef, ground, 75% lean meat / 25% fat, raw
Vitamin A RAE 0µg 4µg Beef, ground, 75% lean meat / 25% fat, raw
Vitamin E 0.38mg 0.17mg Flank steak
Vitamin D 0.1µg Beef, ground, 75% lean meat / 25% fat, raw
Manganese 0.009mg 0.009mg
Selenium 29.4µg 14.3µg Flank steak
Vitamin B1 0.075mg 0.044mg Flank steak
Vitamin B2 0.133mg 0.151mg Beef, ground, 75% lean meat / 25% fat, raw
Vitamin B3 7.363mg 3.804mg Flank steak
Vitamin B5 0.545mg 0.446mg Flank steak
Vitamin B6 0.579mg 0.301mg Flank steak
Vitamin B12 1.63µg 2.11µg Beef, ground, 75% lean meat / 25% fat, raw
Vitamin K 1.4µg 2.4µg Beef, ground, 75% lean meat / 25% fat, raw
Folate 9µg 8µg Flank steak
Trans Fat 1.5g Flank steak
Choline 105.4mg 51.6mg Flank steak
Saturated Fat 3.395g 9.568g Flank steak
Monounsaturated Fat 3.317g 11.383g Beef, ground, 75% lean meat / 25% fat, raw
Polyunsaturated fat 0.322g 0.609g Beef, ground, 75% lean meat / 25% fat, raw
Tryptophan 0.182mg 0.08mg Flank steak
Threonine 1.105mg 0.61mg Flank steak
Isoleucine 1.259mg 0.697mg Flank steak
Leucine 2.201mg 1.229mg Flank steak
Lysine 2.338mg 1.305mg Flank steak
Methionine 0.72mg 0.405mg Flank steak
Phenylalanine 1.093mg 0.615mg Flank steak
Valine 1.372mg 0.774mg Flank steak
Histidine 0.883mg 0.512mg Flank steak
Omega-3 - ALA 0.058g Beef, ground, 75% lean meat / 25% fat, raw
Omega-6 - Gamma-linoleic acid 0.017g Beef, ground, 75% lean meat / 25% fat, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Beef, ground, 75% lean meat / 25% fat, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
49%
Flank steak
40%
Beef, ground, 75% lean meat / 25% fat, raw
Minerals Daily Need Coverage Score
54%
Flank steak
38%
Beef, ground, 75% lean meat / 25% fat, raw

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.173g)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Cholesterol?
Beef, ground, 75% lean meat / 25% fat, raw
Beef, ground, 75% lean meat / 25% fat, raw is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Beef, ground, 75% lean meat / 25% fat, raw
Beef, ground, 75% lean meat / 25% fat, raw is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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, ground, 75% lean meat / 25% fat, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174037/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.