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Flank steak vs. Lamb — In-Depth Nutrition Comparison

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Significant differences between Flank steak and Lamb

  • Flank steak has more Vitamin B6, and Selenium, however, Lamb is richer in Vitamin B12, and Vitamin B2.
  • Lamb covers your daily Vitamin B12 needs 38% more than Flank steak.
  • Lamb has 4 times less Vitamin B6 than Flank steak. Flank steak has 0.579mg of Vitamin B6, while Lamb has 0.13mg.
  • Flank steak contains less Cholesterol.

Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Flank steak vs Lamb 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 Calcium +17.6%
Contains more Phosphorus +11.7%
Contains less Sodium -22.2%
Contains more Selenium +11.4%
Contains more Copper +45.1%
Contains more Manganese +144.4%
Equal in Iron - 1.88
Equal in Magnesium - 23
Equal in Potassium - 310
Equal in Zinc - 4.46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Calcium +17.6%
Contains more Phosphorus +11.7%
Contains less Sodium -22.2%
Contains more Selenium +11.4%
Contains more Copper +45.1%
Contains more Manganese +144.4%
Equal in Iron - 1.88
Equal in Magnesium - 23
Equal in Potassium - 310
Equal in Zinc - 4.46

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.
:
7
Lamb
Contains more Vitamin E +171.4%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +345.4%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +88%
Contains more Vitamin B5 +21.1%
Contains more Folate +100%
Contains more Vitamin B12 +56.4%
Contains more Vitamin K +228.6%
Equal in Vitamin B3 - 6.66
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Contains more Vitamin E +171.4%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +345.4%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +88%
Contains more Vitamin B5 +21.1%
Contains more Folate +100%
Contains more Vitamin B12 +56.4%
Contains more Vitamin K +228.6%
Equal in Vitamin B3 - 6.66

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.8%
Contains more Water +19.5%
Contains more Fats +154.4%
Equal in Other - 0.82
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Protein +12.8%
Contains more Water +19.5%
Contains more Fats +154.4%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +165.9%
Contains more Polyunsaturated fat +368.9%
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +165.9%
Contains more Polyunsaturated fat +368.9%

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 Lamb
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Lamb Opinion
Protein 27.66g 24.52g Flank steak
Fats 8.23g 20.94g Lamb
Calories 192kcal 294kcal Lamb
Calcium 20mg 17mg Flank steak
Iron 1.74mg 1.88mg Lamb
Magnesium 23mg 23mg
Phosphorus 210mg 188mg Flank steak
Potassium 339mg 310mg Flank steak
Sodium 56mg 72mg Flank steak
Zinc 4.9mg 4.46mg Flank steak
Copper 0.082mg 0.119mg Lamb
Manganese 0.009mg 0.022mg Lamb
Selenium 29.4µg 26.4µg Flank steak
Vitamin E 0.38mg 0.14mg Flank steak
Vitamin D 2IU Lamb
Vitamin D 0.1µg Lamb
Vitamin B1 0.075mg 0.1mg Lamb
Vitamin B2 0.133mg 0.25mg Lamb
Vitamin B3 7.363mg 6.66mg Flank steak
Vitamin B5 0.545mg 0.66mg Lamb
Vitamin B6 0.579mg 0.13mg Flank steak
Folate 9µg 18µg Lamb
Vitamin B12 1.63µg 2.55µg Lamb
Vitamin K 1.4µg 4.6µg Lamb
Tryptophan 0.182mg 0.287mg Lamb
Threonine 1.105mg 1.05mg Flank steak
Isoleucine 1.259mg 1.183mg Flank steak
Leucine 2.201mg 1.908mg Flank steak
Lysine 2.338mg 2.166mg Flank steak
Methionine 0.72mg 0.629mg Flank steak
Phenylalanine 1.093mg 0.998mg Flank steak
Valine 1.372mg 1.323mg Flank steak
Histidine 0.883mg 0.777mg Flank steak
Cholesterol 79mg 97mg Flank steak
Saturated Fat 3.395g 8.83g Flank steak
Monounsaturated Fat 3.317g 8.82g Lamb
Polyunsaturated fat 0.322g 1.51g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Lamb
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
48%
Flank steak
52%
Lamb
Minerals Daily Need Coverage Score
54%
Flank steak
52%
Lamb

Comparison summary

Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 5.435g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.3)
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.

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.