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  6. Flank steak vs. Beef broiled

Flank steak vs. Beef broiled — In-Depth Nutrition Comparison

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What are the main differences between flank steak and beef broiled?

  • Flank steak is richer in vitamin B6, selenium, and vitamin B3, while beef broiled is higher in vitamin B12, zinc, iron, and monounsaturated fat.
  • Beef broiled's daily need coverage for vitamin B12 is 42% higher.
  • Beef broiled has 2 times less vitamin B6 than flank steak. Flank steak has 0.579mg of vitamin B6, while beef broiled 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 broiled 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" 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +36.7%
Contains more IronIron +49.4%
Contains more ZincZinc +28.8%
Contains more ManganeseManganese +33.3%
~equal in Magnesium ~21mg
~equal in Calcium ~18mg
~equal in Potassium ~318mg
~equal in Copper ~0.085mg
~equal in Phosphorus ~198mg

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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +63%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more Vitamin KVitamin K +16.7%
Contains more CholineCholine +27.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B12Vitamin B12 +62%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Flank steak Beef broiled DV% diff.
Vitamin B12 1.63µg 2.64µg 42%
Vitamin B6 0.579mg 0.382mg 15%
Selenium 29.4µg 21.5µg 14%
Zinc 4.9mg 6.31mg 13%
Vitamin B3 7.363mg 5.378mg 12%
Fats 8.23g 15.41g 11%
Saturated fat 3.395g 5.895g 11%
Iron 1.74mg 2.6mg 11%
Monounsaturated fat 3.317g 6.668g 8%
Choline 105.4mg 82.4mg 4%
Protein 27.66g 25.93g 3%
Vitamin B2 0.133mg 0.176mg 3%
Calories 192kcal 250kcal 3%
Cholesterol 79mg 88mg 3%
Vitamin B1 0.075mg 0.046mg 2%
Phosphorus 210mg 198mg 2%
Vitamin B5 0.545mg 0.658mg 2%
Vitamin E 0.38mg 0.12mg 2%
Polyunsaturated fat 0.322g 0.484g 1%
Sodium 56mg 72mg 1%
Potassium 339mg 318mg 1%
Vitamin D 2IU 0%
Magnesium 23mg 21mg 0%
Calcium 20mg 18mg 0%
Copper 0.082mg 0.085mg 0%
Vitamin A 0µg 3µg 0%
Manganese 0.009mg 0.012mg 0%
Vitamin K 1.4µg 1.2µg 0%
Trans fat 0.572g N/A
Folate 9µg 9µg 0%
Tryptophan 0.182mg 0.094mg 0%
Threonine 1.105mg 0.72mg 0%
Isoleucine 1.259mg 0.822mg 0%
Leucine 2.201mg 1.45mg 0%
Lysine 2.338mg 1.54mg 0%
Methionine 0.72mg 0.478mg 0%
Phenylalanine 1.093mg 0.725mg 0%
Valine 1.372mg 0.914mg 0%
Histidine 0.883mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +87.2%
~equal in Protein ~25.93g
~equal in Carbs ~0g
~equal in Water ~57.98g
~equal in Other ~0.68g

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -42.4%
Contains more Mono. FatMonounsaturated fat +101%
Contains more Poly. FatPolyunsaturated fat +50.3%

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 broiled - 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.