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Flank steak vs Ground meat - In-Depth Nutrition Comparison

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Summary of differences between Flank steak and Ground meat

  • Flank steak has more Vitamin B3, Vitamin B6, Selenium, Phosphorus, and Choline, however Ground meat is higher in Vitamin B12, Zinc, and Iron.
  • Ground meat covers your daily need of Vitamin B12 36% more than Flank steak.
  • Flank steak has 2 times more Vitamin B6 than Ground meat. While Flank steak has 0.579mg of Vitamin B6, Ground meat 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 meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +40.7%
Contains more Magnesium +35.3%
Contains more Phosphorus +26.5%
Contains less Sodium -23.3%
Contains more Iron +30.5%
Contains more Calcium +65%
Contains more Zinc +19.2%
Equal in Copper - 0.079
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 86% 10% 22% 13% 27% 160% 72% 10%
Contains more Potassium +40.7%
Contains more Magnesium +35.3%
Contains more Phosphorus +26.5%
Contains less Sodium -23.3%
Contains more Iron +30.5%
Contains more Calcium +65%
Contains more Zinc +19.2%
Equal in Copper - 0.079

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +82.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B12 +52.8%
Contains more Vitamin K +107.1%
Equal in Vitamin B5 - 0.512
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 3% 0% 13% 40% 76% 31% 72% 312% 8% 6%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +82.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +28.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B12 +52.8%
Contains more Vitamin K +107.1%
Equal in Vitamin B5 - 0.512

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Ground meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Ground meat Opinion
Calories 192kcal 241kcal Ground meat
Protein 27.66g 23.87g Flank steak
Fats 8.23g 15.37g Ground meat
Vitamin C 0mg 0mg
Net carbs 0g 0g
Carbs 0g 0g
Cholesterol 79mg 88mg Flank steak
Vitamin D IU 2IU Ground meat
Iron 1.74mg 2.27mg Ground meat
Calcium 20mg 33mg Ground meat
Potassium 339mg 241mg Flank steak
Magnesium 23mg 17mg Flank steak
Sugar 0g 0g
Fiber 0g 0g
Copper 0.082mg 0.079mg Flank steak
Zinc 4.9mg 5.84mg Ground meat
Starch g g
Phosphorus 210mg 166mg Flank steak
Sodium 56mg 73mg Flank steak
Vitamin A 0IU 9IU Ground meat
Vitamin E 0.38mg 0.12mg Flank steak
Vitamin D µg 0µg Ground meat
Vitamin B1 0.075mg 0.051mg Flank steak
Vitamin B2 0.133mg 0.171mg Ground meat
Vitamin B3 7.363mg 4.026mg Flank steak
Vitamin B5 0.545mg 0.512mg Flank steak
Vitamin B6 0.579mg 0.311mg Flank steak
Vitamin B12 1.63µg 2.49µg Ground meat
Vitamin K 1.4µg 2.9µg Ground meat
Folate 9µg 7µg Flank steak
Trans Fat g 1.173g Flank steak
Saturated Fat 3.395g 6.073g Flank steak
Monounsaturated Fat 3.317g 7.322g Ground meat
Polyunsaturated fat 0.322g 0.408g Ground meat
Tryptophan 0.182mg 0.121mg Flank steak
Threonine 1.105mg 0.923mg Flank steak
Isoleucine 1.259mg 1.055mg Flank steak
Leucine 2.201mg 1.861mg Flank steak
Lysine 2.338mg 1.976mg Flank steak
Methionine 0.72mg 0.614mg Flank steak
Phenylalanine 1.093mg 0.931mg Flank steak
Valine 1.372mg 1.172mg Flank steak
Histidine 0.883mg 0.775mg Flank steak
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Ground meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
46
Ground meat
Mineral Summary Score
47
Flank steak
49
Ground meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
143%
Ground meat
Carbohydrates
0%
Flank steak
0%
Ground meat
Fats
38%
Flank steak
71%
Ground meat

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.678g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
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 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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 meat - 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.