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Flank steak vs Corned beef - In-Depth Nutrition Comparison

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A recap on differences between Flank steak and Corned beef

  • Flank steak is higher in Vitamin B3, Vitamin B6, Phosphorus, Choline, and Potassium, yet Corned beef is higher in Copper, and Selenium.
  • Corned beef covers your daily Sodium needs 40% more than Flank steak.
  • Flank steak contains 3 times more Vitamin B6 than Corned beef. While Flank steak contains 0.579mg of Vitamin B6, Corned beef contains only 0.23mg.
  • The amount of Cholesterol in Flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, cured, corned beef, brisket, cooked.

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Flank steak vs Corned beef 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 +150%
Contains more Potassium +133.8%
Contains more Magnesium +91.7%
Contains more Phosphorus +68%
Contains less Sodium -94.2%
Contains more Copper +87.8%
Equal in Iron - 1.86
Equal in Zinc - 4.58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 3% 13% 9% 52% 125% 54% 127%
Contains more Calcium +150%
Contains more Potassium +133.8%
Contains more Magnesium +91.7%
Contains more Phosphorus +68%
Contains less Sodium -94.2%
Contains more Copper +87.8%
Equal in Iron - 1.86
Equal in Zinc - 4.58

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 E +137.5%
Contains more Vitamin B1 +188.5%
Contains more Vitamin B3 +143%
Contains more Vitamin B5 +29.8%
Contains more Vitamin B6 +151.7%
Contains more Folate +50%
Contains more Vitamin B2 +27.8%
Equal in Vitamin B12 - 1.63
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% 0% 4% 3% 7% 40% 57% 26% 54% 204% 4% 5%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +188.5%
Contains more Vitamin B3 +143%
Contains more Vitamin B5 +29.8%
Contains more Vitamin B6 +151.7%
Contains more Folate +50%
Contains more Vitamin B2 +27.8%
Equal in Vitamin B12 - 1.63
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
33
Corned beef
Mineral Summary Score
47
Flank steak
56
Corned beef

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
109%
Corned beef
Carbohydrates
0%
Flank steak
0%
Corned beef
Fats
38%
Flank steak
88%
Corned beef

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 Corned beef
Lower in Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Corned beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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 - 19mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 917mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.945g)
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.

All nutrients comparison - raw data values

Nutrient Flank steak Corned beef Opinion
Calories 192 251 Corned beef
Protein 27.66 18.17 Flank steak
Fats 8.23 18.98 Corned beef
Vitamin C 0 0
Carbs 0 0.47 Corned beef
Cholesterol 79 98 Flank steak
Vitamin D 4 Corned beef
Iron 1.74 1.86 Corned beef
Calcium 20 8 Flank steak
Potassium 339 145 Flank steak
Magnesium 23 12 Flank steak
Sugar 0 0
Fiber 0 0
Copper 0.082 0.154 Corned beef
Zinc 4.9 4.58 Flank steak
Starch
Phosphorus 210 125 Flank steak
Sodium 56 973 Flank steak
Vitamin A 0 0
Vitamin E 0.38 0.16 Flank steak
Vitamin D 0.1 Corned beef
Vitamin B1 0.075 0.026 Flank steak
Vitamin B2 0.133 0.17 Corned beef
Vitamin B3 7.363 3.03 Flank steak
Vitamin B5 0.545 0.42 Flank steak
Vitamin B6 0.579 0.23 Flank steak
Vitamin B12 1.63 1.63
Vitamin K 1.4 1.5 Corned beef
Folate 9 6 Flank steak
Trans Fat
Saturated Fat 3.395 6.34 Flank steak
Monounsaturated Fat 3.317 9.22 Corned beef
Polyunsaturated fat 0.322 0.67 Corned beef
Tryptophan 0.182 0.119 Flank steak
Threonine 1.105 0.726 Flank steak
Isoleucine 1.259 0.827 Flank steak
Leucine 2.201 1.445 Flank steak
Lysine 2.338 1.536 Flank steak
Methionine 0.72 0.473 Flank steak
Phenylalanine 1.093 0.718 Flank steak
Valine 1.372 0.901 Flank steak
Histidine 0.883 0.58 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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.