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

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The main differences between flank steak and beef ribs

  • Flank steak is richer in vitamin B6, vitamin B3, selenium, and phosphorus, yet beef ribs are richer in vitamin B12, zinc, iron, and monounsaturated fat.
  • Daily need coverage for saturated fat for beef ribs is 44% higher.
  • Flank steak contains 3 times more vitamin B6 than beef ribs. Flank steak contains 0.579mg of vitamin B6, while beef ribs contain 0.23mg.
  • Flank steak contains less saturated fat.

Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted.

Infographic

Flank steak vs Beef ribs 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 14% 3% 26% 87% 29% 157% 74% 8.3% 1.7% 116%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +16.9%
Contains more PhosphorusPhosphorus +22.1%
Contains less SodiumSodium -12.5%
Contains more SeleniumSelenium +38.7%
Contains more IronIron +33.9%
Contains more ZincZinc +17.6%
Contains more ManganeseManganese +44.4%
~equal in Copper ~0.088mg

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% 0% 0% 18% 44% 68% 22% 53% 291% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +102.3%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B6Vitamin B6 +151.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B12Vitamin B12 +42.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.07mg

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
23% 30% 46%
Protein: 22.8 g
Fats: 30.49 g
Carbs: 0 g
Water: 46.1 g
Other: 0.61 g
Contains more ProteinProtein +21.3%
Contains more WaterWater +39.2%
Contains more FatsFats +270.5%
~equal in Carbs ~0g
~equal in Other ~0.61g

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
47% 49% 4%
Saturated fat: Sat. Fat 12.29 g
Monounsaturated fat: Mono. Fat 13.04 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +293.1%
Contains more Poly. FatPolyunsaturated fat +226.1%

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 ribs
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Beef ribs DV% diff.
Saturated fat 3.395g 12.29g 40%
Fats 8.23g 30.49g 34%
Vitamin B12 1.63µg 2.33µg 29%
Vitamin B6 0.579mg 0.23mg 27%
Monounsaturated fat 3.317g 13.04g 24%
Vitamin B3 7.363mg 3.64mg 23%
Choline 105.4mg 19%
Selenium 29.4µg 21.2µg 15%
Protein 27.66g 22.8g 10%
Calories 192kcal 372kcal 9%
Zinc 4.9mg 5.76mg 8%
Iron 1.74mg 2.33mg 7%
Polyunsaturated fat 0.322g 1.05g 5%
Phosphorus 210mg 172mg 5%
Vitamin B2 0.133mg 0.19mg 4%
Vitamin B5 0.545mg 0.37mg 4%
Vitamin E 0.38mg 3%
Cholesterol 79mg 85mg 2%
Copper 0.082mg 0.088mg 1%
Vitamin K 1.4µg 1%
Folate 9µg 7µg 1%
Potassium 339mg 290mg 1%
Calcium 20mg 10mg 1%
Magnesium 23mg 20mg 1%
Sodium 56mg 64mg 0%
Manganese 0.009mg 0.013mg 0%
Vitamin B1 0.075mg 0.07mg 0%
Tryptophan 0.182mg 0.255mg 0%
Threonine 1.105mg 0.996mg 0%
Isoleucine 1.259mg 1.025mg 0%
Leucine 2.201mg 1.802mg 0%
Lysine 2.338mg 1.897mg 0%
Methionine 0.72mg 0.584mg 0%
Phenylalanine 1.093mg 0.89mg 0%
Valine 1.372mg 1.109mg 0%
Histidine 0.883mg 0.781mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Beef ribs
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
49%
Flank steak
39%
Beef ribs
Minerals Daily Need Coverage Score
54%
Flank steak
52%
Beef ribs

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 8.895g)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Sugar?
Beef ribs
Beef ribs is lower in Sugar (difference - 0g)
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?
?
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 ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170619/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.