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Flank steak vs. Beefsteak — In-Depth Nutrition Comparison

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Important differences between flank steak and beefsteak

  • Flank steak has more vitamin B12; however, beefsteak has more monounsaturated fat.
  • Beefsteak's daily need coverage for saturated fat is 13% more.
  • Flank steak is lower in saturated fat.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled.

Infographic

Flank steak vs Beefsteak 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% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Contains more CopperCopper +12.3%
~equal in Magnesium ~23mg
~equal in Calcium ~22mg
~equal in Potassium ~340mg
~equal in Iron ~1.63mg
~equal in Zinc ~4.85mg
~equal in Phosphorus ~213mg
~equal in Sodium ~57mg
~equal in Manganese ~0.009mg
~equal in Selenium ~28.8µg

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% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
Contains more Vitamin B12Vitamin B12 +18.1%
Contains more FolateFolate +12.5%
Contains more Vitamin EVitamin E +18.4%
Contains more Vitamin KVitamin K +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B2 ~0.14mg
~equal in Vitamin B3 ~6.978mg
~equal in Vitamin B5 ~0.527mg
~equal in Vitamin B6 ~0.585mg
~equal in Choline ~101.8mg

All nutrients comparison - raw data values

Nutrient Flank steak Beefsteak DV% diff.
Saturated fat 3.395g 5.951g 12%
Fats 8.23g 15.11g 11%
Vitamin B12 1.63µg 1.38µg 10%
Monounsaturated fat 3.317g 6.298g 7%
Calories 192kcal 250kcal 3%
Protein 27.66g 26.72g 2%
Polyunsaturated fat 0.322g 0.56g 2%
Vitamin B3 7.363mg 6.978mg 2%
Selenium 29.4µg 28.8µg 1%
Vitamin B2 0.133mg 0.14mg 1%
Iron 1.74mg 1.63mg 1%
Copper 0.082mg 0.073mg 1%
Choline 105.4mg 101.8mg 1%
Cholesterol 79mg 79mg 0%
Magnesium 23mg 23mg 0%
Calcium 20mg 22mg 0%
Potassium 339mg 340mg 0%
Zinc 4.9mg 4.85mg 0%
Phosphorus 210mg 213mg 0%
Sodium 56mg 57mg 0%
Vitamin E 0.38mg 0.45mg 0%
Manganese 0.009mg 0.009mg 0%
Vitamin B1 0.075mg 0.078mg 0%
Vitamin B5 0.545mg 0.527mg 0%
Vitamin B6 0.579mg 0.585mg 0%
Vitamin K 1.4µg 1.6µg 0%
Folate 9µg 8µg 0%
Tryptophan 0.182mg 0.173mg 0%
Threonine 1.105mg 1.054mg 0%
Isoleucine 1.259mg 1.201mg 0%
Leucine 2.201mg 2.099mg 0%
Lysine 2.338mg 2.23mg 0%
Methionine 0.72mg 0.687mg 0%
Phenylalanine 1.093mg 1.042mg 0%
Valine 1.372mg 1.309mg 0%
Histidine 0.883mg 0.842mg 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
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
Contains more FatsFats +83.6%
~equal in Protein ~26.72g
~equal in Carbs ~0g
~equal in Water ~57.96g
~equal in Other ~0.21g

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% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
Contains less Sat. FatSaturated fat -43%
Contains more Mono. FatMonounsaturated fat +89.9%
Contains more Poly. FatPolyunsaturated fat +73.9%

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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. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.