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  6. Flank steak vs. Beefsteak raw

Flank steak vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between flank steak and beefsteak raw

  • Flank steak has more vitamin B3 and monounsaturated fat; however, beefsteak raw has more vitamin B12.
  • Beefsteak raw's daily need coverage for vitamin B12 is 44% more.
  • Flank steak has 2 times more saturated fat than beefsteak raw. Flank steak has 3.395g of saturated fat, while beefsteak raw 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 raw 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" 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +300%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +10.6%
Contains more IronIron +14.9%
~equal in Magnesium ~25mg
~equal in Copper ~0.079mg
~equal in Zinc ~5.3mg
~equal in Phosphorus ~220mg
~equal in Sodium ~55mg
~equal in Selenium ~27.9µg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B12Vitamin B12 +65%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B6 ~0.543mg
~equal in Vitamin K ~1.5µg

All nutrients comparison - raw data values

Nutrient Flank steak Beefsteak raw DV% diff.
Vitamin B12 1.63µg 2.69µg 44%
Choline 105.4mg 19%
Vitamin B3 7.363mg 5.048mg 14%
Protein 27.66g 21.38g 13%
Vitamin B5 0.545mg 11%
Saturated fat 3.395g 1.875g 7%
Fats 8.23g 5.36g 4%
Cholesterol 79mg 67mg 4%
Zinc 4.9mg 5.3mg 4%
Vitamin B2 0.133mg 0.182mg 4%
Vitamin E 0.38mg 3%
Vitamin B6 0.579mg 0.543mg 3%
Selenium 29.4µg 27.9µg 3%
Calories 192kcal 134kcal 3%
Iron 1.74mg 2mg 3%
Monounsaturated fat 3.317g 2.354g 2%
Calcium 20mg 5mg 2%
Folate 9µg 3µg 2%
Polyunsaturated fat 0.322g 0.189g 1%
Phosphorus 210mg 220mg 1%
Potassium 339mg 375mg 1%
Vitamin D 0.1µg 1%
Vitamin D 3IU 0%
Magnesium 23mg 25mg 0%
Copper 0.082mg 0.079mg 0%
Sodium 56mg 55mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.009mg 0%
Vitamin B1 0.075mg 0.075mg 0%
Vitamin K 1.4µg 1.5µg 0%
Trans fat 0.253g N/A
Tryptophan 0.182mg 0.262mg 0%
Threonine 1.105mg 1.099mg 0%
Isoleucine 1.259mg 1.09mg 0%
Leucine 2.201mg 2.011mg 0%
Lysine 2.338mg 2.247mg 0%
Methionine 0.72mg 0.621mg 0%
Phenylalanine 1.093mg 0.931mg 0%
Valine 1.372mg 1.152mg 0%
Histidine 0.883mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +29.4%
Contains more FatsFats +53.5%
Contains more WaterWater +13.7%
~equal in Carbs ~0g
~equal in Other ~0.33g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +40.9%
Contains more Poly. FatPolyunsaturated fat +70.4%
Contains less Sat. FatSaturated fat -44.8%

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 raw - 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.