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

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

  • Flank steak is richer in vitamin B6 and vitamin B3, while beef shank is higher in vitamin B12, zinc, iron, copper, phosphorus, vitamin B2, and vitamin B1.
  • Beef shank's daily need coverage for vitamin B12 is 90% higher.
  • Beef shank has 2 times less vitamin B6 than flank steak. Flank steak has 0.579mg of vitamin B6, while beef shank has 0.37mg.
  • Beef shank is lower in saturated fat.

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered types in this comparison.

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Flank steak vs Beef shank 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 21% 9.6% 39% 145% 57% 286% 113% 8.3% 2.6% 164%
Contains less SodiumSodium -12.5%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +121.8%
Contains more CopperCopper +109.8%
Contains more ZincZinc +114.1%
Contains more PhosphorusPhosphorus +25.2%
Contains more ManganeseManganese +122.2%
~equal in Selenium ~30µg

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% 35% 48% 110% 25% 85% 474% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B12Vitamin B12 +132.5%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Beef shank DV% diff.
Vitamin B12 1.63µg 3.79µg 90%
Zinc 4.9mg 10.49mg 51%
Iron 1.74mg 3.86mg 27%
Choline 105.4mg 19%
Vitamin B6 0.579mg 0.37mg 16%
Protein 27.66g 33.68g 12%
Copper 0.082mg 0.172mg 10%
Vitamin B3 7.363mg 5.89mg 9%
Phosphorus 210mg 263mg 8%
Vitamin B2 0.133mg 0.21mg 6%
Saturated fat 3.395g 2.29g 5%
Vitamin B1 0.075mg 0.14mg 5%
Potassium 339mg 447mg 3%
Vitamin E 0.38mg 3%
Fats 8.23g 6.36g 3%
Vitamin B5 0.545mg 0.41mg 3%
Magnesium 23mg 30mg 2%
Monounsaturated fat 3.317g 2.86g 1%
Selenium 29.4µg 30µg 1%
Calcium 20mg 32mg 1%
Polyunsaturated fat 0.322g 0.21g 1%
Vitamin K 1.4µg 1%
Calories 192kcal 201kcal 0%
Cholesterol 79mg 78mg 0%
Sodium 56mg 64mg 0%
Manganese 0.009mg 0.02mg 0%
Folate 9µg 10µg 0%
Tryptophan 0.182mg 0.377mg 0%
Threonine 1.105mg 1.471mg 0%
Isoleucine 1.259mg 1.514mg 0%
Leucine 2.201mg 2.662mg 0%
Lysine 2.338mg 2.802mg 0%
Methionine 0.72mg 0.862mg 0%
Phenylalanine 1.093mg 1.315mg 0%
Valine 1.372mg 1.638mg 0%
Histidine 0.883mg 1.153mg 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
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 g
Contains more FatsFats +29.4%
Contains more ProteinProtein +21.8%
~equal in Carbs ~0g
~equal in Water ~58.21g
~equal in Other ~1.75g

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
43% 53% 4%
Saturated fat: Sat. Fat 2.29 g
Monounsaturated fat: Mono. Fat 2.86 g
Polyunsaturated fat: Poly. Fat 0.21 g
Contains more Mono. FatMonounsaturated fat +16%
Contains more Poly. FatPolyunsaturated fat +53.3%
Contains less Sat. FatSaturated fat -32.5%

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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 shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.