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

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What are the differences between flank steak and beef tenderloin?

  • Flank steak is higher in vitamin B3, vitamin B6, selenium, zinc, and vitamin B5; however, beef tenderloin is richer in vitamin B12, iron, and vitamin B2.
  • Beef tenderloin's daily need coverage for vitamin B12 is 35% more.
  • Beef tenderloin contains 2 times less vitamin B3 than flank steak. Flank steak contains 7.363mg of vitamin B3, while beef tenderloin contains 3mg.
  • Flank steak has less saturated fat.

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.

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Flank steak vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +122.2%
Contains more ZincZinc +21.6%
Contains more SeleniumSelenium +28.4%
Contains more IronIron +78.7%
Contains more CopperCopper +50%
Contains more ManganeseManganese +55.6%
~equal in Magnesium ~22mg
~equal in Potassium ~331mg
~equal in Phosphorus ~203mg
~equal in Sodium ~57mg

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% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +145.4%
Contains more Vitamin B5Vitamin B5 +118%
Contains more Vitamin B6Vitamin B6 +131.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +15.8%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B12Vitamin B12 +50.9%
~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 tenderloin DV% diff.
Vitamin B12 1.63µg 2.46µg 35%
Saturated fat 3.395g 9.72g 29%
Vitamin B3 7.363mg 3mg 27%
Fats 8.23g 24.6g 25%
Vitamin B6 0.579mg 0.25mg 25%
Monounsaturated fat 3.317g 10.27g 17%
Iron 1.74mg 3.11mg 17%
Selenium 29.4µg 22.9µg 12%
Vitamin B2 0.133mg 0.26mg 10%
Protein 27.66g 23.9g 8%
Zinc 4.9mg 4.03mg 8%
Calories 192kcal 324kcal 7%
Vitamin B5 0.545mg 0.25mg 6%
Copper 0.082mg 0.123mg 5%
Polyunsaturated fat 0.322g 1g 5%
Choline 105.4mg 91mg 3%
Vitamin E 0.38mg 3%
Cholesterol 79mg 85mg 2%
Vitamin B1 0.075mg 0.09mg 1%
Phosphorus 210mg 203mg 1%
Calcium 20mg 9mg 1%
Vitamin K 1.4µg 1%
Magnesium 23mg 22mg 0%
Potassium 339mg 331mg 0%
Sodium 56mg 57mg 0%
Manganese 0.009mg 0.014mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.182mg 0.268mg 0%
Threonine 1.105mg 1.044mg 0%
Isoleucine 1.259mg 1.075mg 0%
Leucine 2.201mg 1.889mg 0%
Lysine 2.338mg 1.989mg 0%
Methionine 0.72mg 0.612mg 0%
Phenylalanine 1.093mg 0.933mg 0%
Valine 1.372mg 1.163mg 0%
Histidine 0.883mg 0.818mg 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more ProteinProtein +15.7%
Contains more WaterWater +32.7%
Contains more FatsFats +198.9%
~equal in Carbs ~0g
~equal in Other ~3.13g

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -65.1%
Contains more Mono. FatMonounsaturated fat +209.6%
Contains more Poly. FatPolyunsaturated fat +210.6%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.