Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flank steak vs Beef tenderloin - In-Depth Nutrition Comparison

Compare

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.

Infographic

Flank steak vs Beef tenderloin infographic
Infographic link

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 Magnesium - 22
Equal in Phosphorus - 203
Equal in Potassium - 331
Equal in Sodium - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Contains more Calcium +122.2%
Contains more Zinc +21.6%
Contains more Iron +78.7%
Contains more Copper +50%
Equal in Magnesium - 22
Equal in Phosphorus - 203
Equal in Potassium - 331
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
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%

Comparison summary table

Pay attention to 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Beef tenderloin Opinion
Net carbs 0g 0g
Protein 27.66g 23.9g Flank steak
Fats 8.23g 24.6g Beef tenderloin
Carbs 0g 0g
Calories 192kcal 324kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 20mg 9mg Flank steak
Iron 1.74mg 3.11mg Beef tenderloin
Magnesium 23mg 22mg Flank steak
Phosphorus 210mg 203mg Flank steak
Potassium 339mg 331mg Flank steak
Sodium 56mg 57mg Flank steak
Zinc 4.9mg 4.03mg Flank steak
Copper 0.082mg 0.123mg Beef tenderloin
Vitamin A 0IU 0IU
Vitamin E 0.38mg mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.09mg Beef tenderloin
Vitamin B2 0.133mg 0.26mg Beef tenderloin
Vitamin B3 7.363mg 3mg Flank steak
Vitamin B5 0.545mg 0.25mg Flank steak
Vitamin B6 0.579mg 0.25mg Flank steak
Folate 9µg 8µg Flank steak
Vitamin B12 1.63µg 2.46µg Beef tenderloin
Vitamin K 1.4µg µg Flank steak
Tryptophan 0.182mg 0.268mg Beef tenderloin
Threonine 1.105mg 1.044mg Flank steak
Isoleucine 1.259mg 1.075mg Flank steak
Leucine 2.201mg 1.889mg Flank steak
Lysine 2.338mg 1.989mg Flank steak
Methionine 0.72mg 0.612mg Flank steak
Phenylalanine 1.093mg 0.933mg Flank steak
Valine 1.372mg 1.163mg Flank steak
Histidine 0.883mg 0.818mg Flank steak
Cholesterol 79mg 85mg Flank steak
Trans Fat g g
Saturated Fat 3.395g 9.72g Flank steak
Monounsaturated Fat 3.317g 10.27g Beef tenderloin
Polyunsaturated fat 0.322g 1g Beef tenderloin

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
166%
Flank steak
143%
Beef tenderloin
Carbohydrates
0%
Flank steak
0%
Beef tenderloin
Fats
38%
Flank steak
114%
Beef tenderloin

Comparison summary

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

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 to 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.