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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.

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% 3% 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 ~0IU
~equal in Vitamin B12 ~1.63µg
~equal in Vitamin K ~1.5µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Corned beef
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Corned beef Opinion
Calories 192kcal 251kcal Corned beef
Protein 27.66g 18.17g Flank steak
Fats 8.23g 18.98g Corned beef
Net carbs 0g 0.47g Corned beef
Carbs 0g 0.47g Corned beef
Cholesterol 79mg 98mg Flank steak
Vitamin D 4IU Corned beef
Magnesium 23mg 12mg Flank steak
Calcium 20mg 8mg Flank steak
Potassium 339mg 145mg Flank steak
Iron 1.74mg 1.86mg Corned beef
Copper 0.082mg 0.154mg Corned beef
Zinc 4.9mg 4.58mg Flank steak
Phosphorus 210mg 125mg Flank steak
Sodium 56mg 973mg Flank steak
Vitamin E 0.38mg 0.16mg Flank steak
Vitamin D 0.1µg Corned beef
Manganese 0.009mg 0.022mg Corned beef
Selenium 29.4µg 32.8µg Corned beef
Vitamin B1 0.075mg 0.026mg Flank steak
Vitamin B2 0.133mg 0.17mg Corned beef
Vitamin B3 7.363mg 3.03mg Flank steak
Vitamin B5 0.545mg 0.42mg Flank steak
Vitamin B6 0.579mg 0.23mg Flank steak
Vitamin B12 1.63µg 1.63µg
Vitamin K 1.4µg 1.5µg Corned beef
Folate 9µg 6µg Flank steak
Choline 105.4mg 69.2mg Flank steak
Saturated Fat 3.395g 6.34g Flank steak
Monounsaturated Fat 3.317g 9.22g Corned beef
Polyunsaturated fat 0.322g 0.67g Corned beef
Tryptophan 0.182mg 0.119mg Flank steak
Threonine 1.105mg 0.726mg Flank steak
Isoleucine 1.259mg 0.827mg Flank steak
Leucine 2.201mg 1.445mg Flank steak
Lysine 2.338mg 1.536mg Flank steak
Methionine 0.72mg 0.473mg Flank steak
Phenylalanine 1.093mg 0.718mg Flank steak
Valine 1.372mg 0.901mg Flank steak
Histidine 0.883mg 0.58mg Flank steak

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Flank steak
34%
Corned beef
Minerals Daily Need Coverage Score
54%
Flank steak
63%
Corned beef

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 is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
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.

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.