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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 polyunsaturated 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

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%

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%

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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.