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Flank steak vs. Corned beef — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

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" 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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +133.8%
Contains more PhosphorusPhosphorus +68%
Contains less SodiumSodium -94.2%
Contains more CopperCopper +87.8%
Contains more ManganeseManganese +144.4%
Contains more SeleniumSelenium +11.6%
~equal in Iron ~1.86mg
~equal in Zinc ~4.58mg

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B3Vitamin B3 +143%
Contains more Vitamin B5Vitamin B5 +29.8%
Contains more Vitamin B6Vitamin B6 +151.7%
Contains more FolateFolate +50%
Contains more CholineCholine +52.3%
Contains more Vitamin B2Vitamin B2 +27.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~1.63µg
~equal in Vitamin K ~1.5µg

All nutrients comparison - raw data values

Nutrient Flank steak Corned beef DV% diff.
Sodium 56mg 973mg 40%
Vitamin B3 7.363mg 3.03mg 27%
Vitamin B6 0.579mg 0.23mg 27%
Protein 27.66g 18.17g 19%
Fats 8.23g 18.98g 17%
Monounsaturated fat 3.317g 9.22g 15%
Saturated fat 3.395g 6.34g 13%
Phosphorus 210mg 125mg 12%
Copper 0.082mg 0.154mg 8%
Choline 105.4mg 69.2mg 7%
Selenium 29.4µg 32.8µg 6%
Cholesterol 79mg 98mg 6%
Potassium 339mg 145mg 6%
Vitamin B1 0.075mg 0.026mg 4%
Calories 192kcal 251kcal 3%
Vitamin B5 0.545mg 0.42mg 3%
Vitamin B2 0.133mg 0.17mg 3%
Magnesium 23mg 12mg 3%
Zinc 4.9mg 4.58mg 3%
Iron 1.74mg 1.86mg 2%
Polyunsaturated fat 0.322g 0.67g 2%
Manganese 0.009mg 0.022mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.38mg 0.16mg 1%
Calcium 20mg 8mg 1%
Folate 9µg 6µg 1%
Vitamin D 4IU 1%
Net carbs 0g 0.47g N/A
Carbs 0g 0.47g 0%
Vitamin B12 1.63µg 1.63µg 0%
Vitamin K 1.4µg 1.5µg 0%
Tryptophan 0.182mg 0.119mg 0%
Threonine 1.105mg 0.726mg 0%
Isoleucine 1.259mg 0.827mg 0%
Leucine 2.201mg 1.445mg 0%
Lysine 2.338mg 1.536mg 0%
Methionine 0.72mg 0.473mg 0%
Phenylalanine 1.093mg 0.718mg 0%
Valine 1.372mg 0.901mg 0%
Histidine 0.883mg 0.58mg 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
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 g
Contains more ProteinProtein +52.2%
Contains more FatsFats +130.6%
Contains more CarbsCarbs +∞%
~equal in Water ~59.79g
~equal in Other ~2.59g

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
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 g
Contains less Sat. FatSaturated fat -46.5%
Contains more Mono. FatMonounsaturated fat +178%
Contains more Poly. FatPolyunsaturated fat +108.1%

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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. 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.