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

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Summary of differences between flank steak and ground beef

  • Flank steak has more vitamin B3, vitamin B6, selenium, phosphorus, and choline; however, ground beef is higher in vitamin B12, zinc, and iron.
  • Ground beef covers your daily need for vitamin B12, 36% more than flank steak.
  • Flank steak has 2 times more vitamin B6 than ground beef. While flank steak has 0.579mg of vitamin B6, ground beef has only 0.311mg.
  • Flank steak has less saturated fat.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Flank steak vs Ground 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +35.3%
Contains more PotassiumPotassium +40.7%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -23.3%
Contains more SeleniumSelenium +53.9%
Contains more CalciumCalcium +65%
Contains more IronIron +30.5%
Contains more ZincZinc +19.2%
~equal in Copper ~0.079mg
~equal in Manganese ~0.009mg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more FolateFolate +28.6%
Contains more CholineCholine +44%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B12Vitamin B12 +52.8%
Contains more Vitamin KVitamin K +107.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.512mg

All nutrients comparison - raw data values

Nutrient Flank steak Ground beef DV% diff.
Vitamin B12 1.63µg 2.49µg 36%
Vitamin B6 0.579mg 0.311mg 21%
Vitamin B3 7.363mg 4.026mg 21%
Selenium 29.4µg 19.1µg 19%
Saturated fat 3.395g 6.073g 12%
Fats 8.23g 15.37g 11%
Monounsaturated fat 3.317g 7.322g 10%
Zinc 4.9mg 5.84mg 9%
Protein 27.66g 23.87g 8%
Iron 1.74mg 2.27mg 7%
Choline 105.4mg 73.2mg 6%
Phosphorus 210mg 166mg 6%
Potassium 339mg 241mg 3%
Vitamin B2 0.133mg 0.171mg 3%
Cholesterol 79mg 88mg 3%
Vitamin E 0.38mg 0.12mg 2%
Vitamin B1 0.075mg 0.051mg 2%
Calories 192kcal 241kcal 2%
Folate 9µg 7µg 1%
Vitamin K 1.4µg 2.9µg 1%
Polyunsaturated fat 0.322g 0.408g 1%
Vitamin B5 0.545mg 0.512mg 1%
Sodium 56mg 73mg 1%
Calcium 20mg 33mg 1%
Magnesium 23mg 17mg 1%
Vitamin D 2IU 0%
Copper 0.082mg 0.079mg 0%
Vitamin A 0µg 3µg 0%
Manganese 0.009mg 0.009mg 0%
Trans fat 1.173g N/A
Tryptophan 0.182mg 0.121mg 0%
Threonine 1.105mg 0.923mg 0%
Isoleucine 1.259mg 1.055mg 0%
Leucine 2.201mg 1.861mg 0%
Lysine 2.338mg 1.976mg 0%
Methionine 0.72mg 0.614mg 0%
Phenylalanine 1.093mg 0.931mg 0%
Valine 1.372mg 1.172mg 0%
Histidine 0.883mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more ProteinProtein +15.9%
Contains more FatsFats +86.8%
~equal in Carbs ~0g
~equal in Water ~58.37g
~equal in Other ~2.39g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -44.1%
Contains more Mono. FatMonounsaturated fat +120.7%
Contains more Poly. FatPolyunsaturated fat +26.7%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.