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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 B3, and Monounsaturated Fat, however Beefsteak has more Vitamin B12.
  • Beefsteak's daily need coverage for Vitamin B12 is 44% more.
  • Flank steak has 2 times more Saturated Fat than Beefsteak. Flank steak has 3.395g of Saturated Fat, while Beefsteak has 1.875g.

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 sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +300%
Contains more Iron +14.9%
Contains more Potassium +10.6%
Equal in Magnesium - 25
Equal in Copper - 0.079
Equal in Zinc - 5.3
Equal in Phosphorus - 220
Equal in Sodium - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 2% 34% 18% 27% 145% 95% 8%
Contains more Calcium +300%
Contains more Iron +14.9%
Contains more Potassium +10.6%
Equal in Magnesium - 25
Equal in Copper - 0.079
Equal in Zinc - 5.3
Equal in Phosphorus - 220
Equal in Sodium - 55

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 +45.9%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B12 +65%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B6 - 0.543
Equal in Vitamin K - 1.5
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% 1% 0% 3% 19% 42% 95% 0% 126% 337% 4% 3%
Contains more Vitamin B3 +45.9%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B12 +65%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B6 - 0.543
Equal in Vitamin K - 1.5

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
52
Beefsteak
Mineral Summary Score
47
Flank steak
50
Beefsteak

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
128%
Beefsteak
Carbohydrates
0%
Flank steak
0%
Beefsteak
Fats
38%
Flank steak
25%
Beefsteak

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 Beefsteak
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Beefsteak
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 cheaper?
Flank steak
Flank steak is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Beefsteak
Beefsteak is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Beefsteak
Beefsteak is lower in Saturated Fat (difference - 1.52g)
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 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.

All nutrients comparison - raw data values

Nutrient Flank steak Beefsteak Opinion
Calories 192 134 Flank steak
Protein 27.66 21.38 Flank steak
Fats 8.23 5.36 Flank steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 79 67 Beefsteak
Vitamin D 3 Beefsteak
Iron 1.74 2 Beefsteak
Calcium 20 5 Flank steak
Potassium 339 375 Beefsteak
Magnesium 23 25 Beefsteak
Sugar 0 0
Fiber 0 0
Copper 0.082 0.079 Flank steak
Zinc 4.9 5.3 Beefsteak
Starch
Phosphorus 210 220 Beefsteak
Sodium 56 55 Beefsteak
Vitamin A 0 6 Beefsteak
Vitamin E 0.38 Flank steak
Vitamin D 0.1 Beefsteak
Vitamin B1 0.075 0.075
Vitamin B2 0.133 0.182 Beefsteak
Vitamin B3 7.363 5.048 Flank steak
Vitamin B5 0.545 Flank steak
Vitamin B6 0.579 0.543 Flank steak
Vitamin B12 1.63 2.69 Beefsteak
Vitamin K 1.4 1.5 Beefsteak
Folate 9 3 Flank steak
Trans Fat 0.253 Flank steak
Saturated Fat 3.395 1.875 Beefsteak
Monounsaturated Fat 3.317 2.354 Flank steak
Polyunsaturated fat 0.322 0.189 Flank steak
Tryptophan 0.182 0.262 Beefsteak
Threonine 1.105 1.099 Flank steak
Isoleucine 1.259 1.09 Flank steak
Leucine 2.201 2.011 Flank steak
Lysine 2.338 2.247 Flank steak
Methionine 0.72 0.621 Flank steak
Phenylalanine 1.093 0.931 Flank steak
Valine 1.372 1.152 Flank steak
Histidine 0.883 0.868 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 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. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.