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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.
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%
Lamb
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more CalciumCalcium +17.6%
Contains more PhosphorusPhosphorus +11.7%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +11.4%
Contains more CopperCopper +45.1%
Contains more ManganeseManganese +144.4%
~equal in Magnesium ~23mg
~equal in Potassium ~310mg
~equal in Iron ~1.88mg
~equal in Zinc ~4.46mg

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%
Lamb
7
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B6Vitamin B6 +345.4%
Contains more CholineCholine +12.5%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B12Vitamin B12 +56.4%
Contains more Vitamin KVitamin K +228.6%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~6.66mg

All nutrients comparison - raw data values

Nutrient Flank steak Lamb DV% diff.
Vitamin B12 1.63µg 2.55µg 38%
Vitamin B6 0.579mg 0.13mg 35%
Saturated fat 3.395g 8.83g 25%
Fats 8.23g 20.94g 20%
Monounsaturated fat 3.317g 8.82g 14%
Vitamin B2 0.133mg 0.25mg 9%
Polyunsaturated fat 0.322g 1.51g 8%
Cholesterol 79mg 97mg 6%
Protein 27.66g 24.52g 6%
Calories 192kcal 294kcal 5%
Selenium 29.4µg 26.4µg 5%
Vitamin B3 7.363mg 6.66mg 4%
Zinc 4.9mg 4.46mg 4%
Copper 0.082mg 0.119mg 4%
Vitamin K 1.4µg 4.6µg 3%
Phosphorus 210mg 188mg 3%
Choline 105.4mg 93.7mg 2%
Vitamin E 0.38mg 0.14mg 2%
Folate 9µg 18µg 2%
Vitamin B1 0.075mg 0.1mg 2%
Vitamin B5 0.545mg 0.66mg 2%
Iron 1.74mg 1.88mg 2%
Sodium 56mg 72mg 1%
Potassium 339mg 310mg 1%
Manganese 0.009mg 0.022mg 1%
Vitamin D 0.1µg 1%
Vitamin D 2IU 0%
Magnesium 23mg 23mg 0%
Calcium 20mg 17mg 0%
Tryptophan 0.182mg 0.287mg 0%
Threonine 1.105mg 1.05mg 0%
Isoleucine 1.259mg 1.183mg 0%
Leucine 2.201mg 1.908mg 0%
Lysine 2.338mg 2.166mg 0%
Methionine 0.72mg 0.629mg 0%
Phenylalanine 1.093mg 0.998mg 0%
Valine 1.372mg 1.323mg 0%
Histidine 0.883mg 0.777mg 0%

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
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more ProteinProtein +12.8%
Contains more WaterWater +19.5%
Contains more FatsFats +154.4%
~equal in Carbs ~0g
~equal in Other ~0.82g

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
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +165.9%
Contains more Poly. FatPolyunsaturated fat +368.9%

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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. 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.