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

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The main differences between flank steak and beef sirloin

  • Flank steak is richer in vitamin B12 and monounsaturated fat, yet beef sirloin is richer in selenium, vitamin B3, vitamin B6, zinc, and phosphorus.
  • Daily need coverage for selenium for beef sirloin is 17% higher.
  • Flank steak contains 2 times more saturated fat than beef sirloin. Flank steak contains 3.395g of saturated fat, while beef sirloin contains 1.915g.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled.

Infographic

Flank steak vs Beef sirloin 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 19% 6.6% 36% 72% 28% 155% 108% 8.6% 1.4% 212%
Contains less SodiumSodium -15.2%
Contains more MagnesiumMagnesium +17.4%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +10.3%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +32.3%
~equal in Calcium ~22mg
~equal in Copper ~0.085mg

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% 7.8% 0% 22% 38% 169% 36% 157% 184% 3.5% 7.5% 64%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +11.1%
Contains more CholineCholine +11.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.39mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~1.47µg
~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient Flank steak Beef sirloin DV% diff.
Selenium 29.4µg 38.9µg 17%
Vitamin B3 7.363mg 9.001mg 10%
Vitamin B6 0.579mg 0.681mg 8%
Saturated fat 3.395g 1.915g 7%
Zinc 4.9mg 5.7mg 7%
Vitamin B12 1.63µg 1.47µg 7%
Phosphorus 210mg 253mg 6%
Protein 27.66g 30.8g 6%
Fats 8.23g 5.03g 5%
Monounsaturated fat 3.317g 2.006g 3%
Vitamin B2 0.133mg 0.163mg 2%
Potassium 339mg 410mg 2%
Iron 1.74mg 1.92mg 2%
Choline 105.4mg 117.3mg 2%
Calories 192kcal 177kcal 1%
Polyunsaturated fat 0.322g 0.185g 1%
Vitamin B5 0.545mg 0.607mg 1%
Vitamin B1 0.075mg 0.088mg 1%
Magnesium 23mg 27mg 1%
Cholesterol 79mg 81mg 1%
Calcium 20mg 22mg 0%
Copper 0.082mg 0.085mg 0%
Sodium 56mg 66mg 0%
Vitamin E 0.38mg 0.39mg 0%
Manganese 0.009mg 0.011mg 0%
Vitamin K 1.4µg 1.4µg 0%
Folate 9µg 10µg 0%
Tryptophan 0.182mg 0.202mg 0%
Threonine 1.105mg 1.23mg 0%
Isoleucine 1.259mg 1.401mg 0%
Leucine 2.201mg 2.45mg 0%
Lysine 2.338mg 2.603mg 0%
Methionine 0.72mg 0.802mg 0%
Phenylalanine 1.093mg 1.217mg 0%
Valine 1.372mg 1.528mg 0%
Histidine 0.883mg 0.983mg 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
31% 5% 64%
Protein: 30.8 g
Fats: 5.03 g
Carbs: 0 g
Water: 63.58 g
Other: 0.59 g
Contains more FatsFats +63.6%
Contains more ProteinProtein +11.4%
~equal in Carbs ~0g
~equal in Water ~63.58g
~equal in Other ~0.59g

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% 5%
Saturated fat: Sat. Fat 1.915 g
Monounsaturated fat: Mono. Fat 2.006 g
Polyunsaturated fat: Poly. Fat 0.185 g
Contains more Mono. FatMonounsaturated fat +65.4%
Contains more Poly. FatPolyunsaturated fat +74.1%
Contains less Sat. FatSaturated fat -43.6%

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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 sirloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/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.