Flank steak vs. Egg — In-Depth Nutrition Comparison
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What are the differences between flank steak and eggs?
- Flank steak is higher in vitamin B3, vitamin B6, zinc, and vitamin B12; however, eggs are richer in copper, choline, vitamin B2, vitamin B5, and vitamin A.
- Eggs' daily need coverage for copper is 213% more.
- Eggs contain 115 times less vitamin B3 than flank steak. Flank steak contains 7.363mg of vitamin B3, while eggs contain 0.064mg.
- Flank steak has less cholesterol.
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Egg, whole, cooked, hard-boiled types in this article.
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.
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +169% |
| Contains more IronIron | +46.2% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +22.1% |
| Contains less SodiumSodium | -54.8% |
| Contains more CalciumCalcium | +150% |
| Contains more CopperCopper | +2339% |
| Contains more ManganeseManganese | +188.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +13.6% |
| Contains more Vitamin B3Vitamin B3 | +11404.7% |
| Contains more Vitamin B6Vitamin B6 | +378.5% |
| Contains more Vitamin B12Vitamin B12 | +46.8% |
| Contains more Vitamin KVitamin K | +366.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +171.1% |
| Contains more Vitamin B2Vitamin B2 | +285.7% |
| Contains more Vitamin B5Vitamin B5 | +156.5% |
| Contains more FolateFolate | +388.9% |
| Contains more CholineCholine | +178.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.082mg | 2mg | 213% |
| Cholesterol | 79mg | 373mg | 98% |
| Vitamin B3 | 7.363mg | 0.064mg | 46% |
| Zinc | 4.9mg | 1.05mg | 35% |
| Vitamin B6 | 0.579mg | 0.121mg | 35% |
| Choline | 105.4mg | 293.8mg | 34% |
| Protein | 27.66g | 12.58g | 30% |
| Vitamin B2 | 0.133mg | 0.513mg | 29% |
| Vitamin B12 | 1.63µg | 1.11µg | 22% |
| Vitamin B5 | 0.545mg | 1.398mg | 17% |
| Vitamin A | 0µg | 149µg | 17% |
| Vitamin D | 87IU | 11% | |
| Vitamin D | 2.2µg | 11% | |
| Folate | 9µg | 44µg | 9% |
| Iron | 1.74mg | 1.19mg | 7% |
| Polyunsaturated fat | 0.322g | 1.414g | 7% |
| Potassium | 339mg | 126mg | 6% |
| Phosphorus | 210mg | 172mg | 5% |
| Vitamin E | 0.38mg | 1.03mg | 4% |
| Fats | 8.23g | 10.61g | 4% |
| Magnesium | 23mg | 10mg | 3% |
| Sodium | 56mg | 124mg | 3% |
| Selenium | 29.4µg | 30.8µg | 3% |
| Calcium | 20mg | 50mg | 3% |
| Monounsaturated fat | 3.317g | 4.077g | 2% |
| Calories | 192kcal | 155kcal | 2% |
| Vitamin B1 | 0.075mg | 0.066mg | 1% |
| Vitamin K | 1.4µg | 0.3µg | 1% |
| Manganese | 0.009mg | 0.026mg | 1% |
| Saturated fat | 3.395g | 3.267g | 1% |
| Carbs | 0g | 1.12g | 0% |
| Net carbs | 0g | 1.12g | N/A |
| Sugar | 0g | 1.12g | N/A |
| Tryptophan | 0.182mg | 0.153mg | 0% |
| Threonine | 1.105mg | 0.604mg | 0% |
| Isoleucine | 1.259mg | 0.686mg | 0% |
| Leucine | 2.201mg | 1.075mg | 0% |
| Lysine | 2.338mg | 0.904mg | 0% |
| Methionine | 0.72mg | 0.392mg | 0% |
| Phenylalanine | 1.093mg | 0.668mg | 0% |
| Valine | 1.372mg | 0.767mg | 0% |
| Histidine | 0.883mg | 0.298mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
| Contains more ProteinProtein | +119.9% |
| Contains more FatsFats | +28.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.3% |
~equal in
Other
~1.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
| Contains more Mono. FatMonounsaturated fat | +22.9% |
| Contains more Poly. FatPolyunsaturated fat | +339.1% |
~equal in
Saturated fat
~3.267g
