Flank steak vs. Ground beef — In-Depth Nutrition Comparison
Compare
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
Infographic link
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 | +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% |
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 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 Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +28.6% |
| Contains more Vitamin B12Vitamin B12 | +52.8% |
| Contains more Vitamin KVitamin K | +107.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 2.49µg | 36% |
| Vitamin B3 | 7.363mg | 4.026mg | 21% |
| Vitamin B6 | 0.579mg | 0.311mg | 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% |
| Phosphorus | 210mg | 166mg | 6% |
| Choline | 105.4mg | 73.2mg | 6% |
| Cholesterol | 79mg | 88mg | 3% |
| Potassium | 339mg | 241mg | 3% |
| Vitamin B2 | 0.133mg | 0.171mg | 3% |
| Calories | 192kcal | 241kcal | 2% |
| Vitamin E | 0.38mg | 0.12mg | 2% |
| Vitamin B1 | 0.075mg | 0.051mg | 2% |
| Magnesium | 23mg | 17mg | 1% |
| Calcium | 20mg | 33mg | 1% |
| Sodium | 56mg | 73mg | 1% |
| Vitamin B5 | 0.545mg | 0.512mg | 1% |
| Vitamin K | 1.4µg | 2.9µg | 1% |
| Folate | 9µg | 7µg | 1% |
| Polyunsaturated fat | 0.322g | 0.408g | 1% |
| Vitamin D | 2 IU | 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
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
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% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
~equal in
Water
~58.37g
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
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% |
