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 from 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.
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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 | +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% |
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 | +∞% |
| 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 D
~µg
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:
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
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
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 192kcal | 372kcal |
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| Protein | 27.66g | 22.8g |
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| Fats | 8.23g | 30.49g |
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| Cholesterol | 79mg | 85mg |
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| Magnesium | 23mg | 20mg |
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| Calcium | 20mg | 10mg |
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| Potassium | 339mg | 290mg |
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| Iron | 1.74mg | 2.33mg |
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| Copper | 0.082mg | 0.088mg |
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| Zinc | 4.9mg | 5.76mg |
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| Phosphorus | 210mg | 172mg |
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| Sodium | 56mg | 64mg |
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| Vitamin E | 0.38mg |
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| Manganese | 0.009mg | 0.013mg |
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| Selenium | 29.4µg | 21.2µg |
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| Vitamin B1 | 0.075mg | 0.07mg |
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| Vitamin B2 | 0.133mg | 0.19mg |
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| Vitamin B3 | 7.363mg | 3.64mg |
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| Vitamin B5 | 0.545mg | 0.37mg |
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| Vitamin B6 | 0.579mg | 0.23mg |
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| Vitamin B12 | 1.63µg | 2.33µg |
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| Vitamin K | 1.4µg |
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| Folate | 9µg | 7µg |
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| Choline | 105.4mg |
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| Saturated Fat | 3.395g | 12.29g |
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| Monounsaturated Fat | 3.317g | 13.04g |
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| Polyunsaturated fat | 0.322g | 1.05g |
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| Tryptophan | 0.182mg | 0.255mg |
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| Threonine | 1.105mg | 0.996mg |
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| Isoleucine | 1.259mg | 1.025mg |
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| Leucine | 2.201mg | 1.802mg |
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| Lysine | 2.338mg | 1.897mg |
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| Methionine | 0.72mg | 0.584mg |
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| Phenylalanine | 1.093mg | 0.89mg |
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| Valine | 1.372mg | 1.109mg |
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| Histidine | 0.883mg | 0.781mg |
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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 | 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%
39%
Minerals Daily Need Coverage Score
54%
52%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 8.895g)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in Sugar?
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.