Flank steak vs. Beef, ground, 90% lean meat / 10% fat, raw — In-Depth Nutrition Comparison
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Significant differences between flank steak and beef, ground, 90% lean meat / 10% fat, raw
- Flank steak has more selenium, vitamin B6, vitamin B3, and choline; however, beef, ground, 90% lean meat / 10% fat, raw is richer in vitamin B12, iron, and monounsaturated fat.
- Beef, ground, 90% lean meat / 10% fat, raw covers your daily vitamin B12 needs 24% more than flank steak.
- Beef, ground, 90% lean meat / 10% fat, raw has 2 times less selenium than flank steak. Flank steak has 29.4µg of selenium, while beef, ground, 90% lean meat / 10% fat, raw has 16.6µg.
Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, ground, 90% lean meat / 10% fat, raw.
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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 more MagnesiumMagnesium | +15% |
| Contains more CalciumCalcium | +66.7% |
| Contains more CopperCopper | +13.9% |
| Contains more PhosphorusPhosphorus | +14.1% |
| Contains less SodiumSodium | -15.2% |
| Contains more SeleniumSelenium | +77.1% |
| Contains more IronIron | +28.7% |
| Contains more ManganeseManganese | +11.1% |
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.
| Contains more Vitamin EVitamin E | +123.5% |
| Contains more Vitamin B1Vitamin B1 | +78.6% |
| Contains more Vitamin B3Vitamin B3 | +45.2% |
| Contains more Vitamin B6Vitamin B6 | +56.9% |
| Contains more Vitamin KVitamin K | +75% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +59.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.5% |
| Contains more Vitamin B5Vitamin B5 | +10.3% |
| Contains more Vitamin B12Vitamin B12 | +35.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
20 g
Fats:
10 g
Carbs:
0 g
Water:
69.45 g
Other:
0.55 g
| Contains more ProteinProtein | +38.3% |
| Contains more FatsFats | +21.5% |
~equal in
Carbs
~0g
~equal in
Water
~69.45g
~equal in
Other
~0.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
3.927 g
Monounsaturated fat:
Mono. Fat
4.194 g
Polyunsaturated fat:
Poly. Fat
0.345 g
| Contains less Sat. FatSaturated fat | -13.5% |
| Contains more Mono. FatMonounsaturated fat | +26.4% |
~equal in
Polyunsaturated fat
~0.345g
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 Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 2.21µg | 24% |
| Selenium | 29.4µg | 16.6µg | 23% |
| Vitamin B6 | 0.579mg | 0.369mg | 16% |
| Protein | 27.66g | 20g | 15% |
| Vitamin B3 | 7.363mg | 5.072mg | 14% |
| Choline | 105.4mg | 66.1mg | 7% |
| Iron | 1.74mg | 2.24mg | 6% |
| Cholesterol | 79mg | 65mg | 5% |
| Phosphorus | 210mg | 184mg | 4% |
| Vitamin B1 | 0.075mg | 0.042mg | 3% |
| Fats | 8.23g | 10g | 3% |
| Saturated fat | 3.395g | 3.927g | 2% |
| Monounsaturated fat | 3.317g | 4.194g | 2% |
| Vitamin K | 1.4µg | 0.8µg | 1% |
| Folate | 9µg | 6µg | 1% |
| Vitamin B2 | 0.133mg | 0.151mg | 1% |
| Calories | 192kcal | 176kcal | 1% |
| Vitamin B5 | 0.545mg | 0.601mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin E | 0.38mg | 0.17mg | 1% |
| Zinc | 4.9mg | 4.79mg | 1% |
| Copper | 0.082mg | 0.072mg | 1% |
| Potassium | 339mg | 321mg | 1% |
| Calcium | 20mg | 12mg | 1% |
| Magnesium | 23mg | 20mg | 1% |
| Vitamin D | 3IU | 0% | |
| Sodium | 56mg | 66mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Manganese | 0.009mg | 0.01mg | 0% |
| Trans fat | 0.54g | N/A | |
| Polyunsaturated fat | 0.322g | 0.345g | 0% |
| Tryptophan | 0.182mg | 0.102mg | 0% |
| Threonine | 1.105mg | 0.775mg | 0% |
| Isoleucine | 1.259mg | 0.885mg | 0% |
| Leucine | 2.201mg | 1.56mg | 0% |
| Lysine | 2.338mg | 1.658mg | 0% |
| Methionine | 0.72mg | 0.515mg | 0% |
| Phenylalanine | 1.093mg | 0.781mg | 0% |
| Valine | 1.372mg | 0.983mg | 0% |
| Histidine | 0.883mg | 0.65mg | 0% |
| Omega-3 - ALA | 0.036g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
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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
49%
45%
Minerals Daily Need Coverage Score
54%
46%
Comparison summary
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 0.532g)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is lower in Cholesterol?
Beef, ground, 90% lean meat / 10% fat, raw is lower in Cholesterol (difference - 14mg)
Which food is lower in glycemic index?
Beef, ground, 90% lean meat / 10% 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.