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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +122.2%
Contains more Zinc +21.6%
Contains more Iron +78.7%
Contains more Copper +50%
Equal in Potassium - 331
Equal in Magnesium - 22
Equal in Phosphorus - 203
Equal in Sodium - 57
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 117% 3% 30% 16% 41% 110% 87% 8%
Contains more Calcium +122.2%
Contains more Zinc +21.6%
Contains more Iron +78.7%
Contains more Copper +50%
Equal in Potassium - 331
Equal in Magnesium - 22
Equal in Phosphorus - 203
Equal in Sodium - 57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +145.4%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +131.6%
Contains more Folate +12.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B12 +50.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 23% 60% 57% 15% 58% 308% 0% 6%
Contains more Vitamin B3 +145.4%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +131.6%
Contains more Folate +12.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B12 +50.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
48
Flank steak
44
Beef tenderloin
Mineral Summary Score
47
Flank steak
51
Beef tenderloin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
166%
Flank steak
143%
Beef tenderloin
Carbohydrates
0%
Flank steak
0%
Beef tenderloin
Fats
38%
Flank steak
114%
Beef tenderloin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Beef tenderloin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flank steak Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.325g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flank steak Beef tenderloin Opinion
Calories 192 324 Beef tenderloin
Protein 27.66 23.9 Flank steak
Fats 8.23 24.6 Beef tenderloin
Vitamin C 0 0
Carbs 0 0
Cholesterol 79 85 Flank steak
Vitamin D
Iron 1.74 3.11 Beef tenderloin
Calcium 20 9 Flank steak
Potassium 339 331 Flank steak
Magnesium 23 22 Flank steak
Sugars 0 0
Fiber 0 0
Copper 0.082 0.123 Beef tenderloin
Zinc 4.9 4.03 Flank steak
Starch
Phosphorus 210 203 Flank steak
Sodium 56 57 Flank steak
Vitamin A 0 0
Vitamin E 0.38 Flank steak
Vitamin D
Vitamin B1 0.075 0.09 Beef tenderloin
Vitamin B2 0.133 0.26 Beef tenderloin
Vitamin B3 7.363 3 Flank steak
Vitamin B5 0.545 0.25 Flank steak
Vitamin B6 0.579 0.25 Flank steak
Vitamin B12 1.63 2.46 Beef tenderloin
Vitamin K 1.4 Flank steak
Folate 9 8 Flank steak
Trans Fat
Saturated Fat 3.395 9.72 Flank steak
Monounsaturated Fat 3.317 10.27 Beef tenderloin
Polyunsaturated fat 0.322 1 Beef tenderloin
Tryptophan 0.182 0.268 Beef tenderloin
Threonine 1.105 1.044 Flank steak
Isoleucine 1.259 1.075 Flank steak
Leucine 2.201 1.889 Flank steak
Lysine 2.338 1.989 Flank steak
Methionine 0.72 0.612 Flank steak
Phenylalanine 1.093 0.933 Flank steak
Valine 1.372 1.163 Flank steak
Histidine 0.883 0.818 Flank steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.