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  6. Flank steak vs. Lamb ribs

Flank steak vs. Lamb ribs — In-Depth Nutrition Comparison

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How are flank steak and lamb ribs different?

  • Flank steak is higher in vitamin B6, selenium, zinc, and phosphorus; however, lamb ribs is richer in vitamin B12 and vitamin B2.
  • Daily need coverage for saturated fat for lamb ribs is 47% higher.
  • Flank steak contains 5 times more vitamin B6 than lamb ribs. While flank steak contains 0.579mg of vitamin B6, lamb ribs contains only 0.11mg.
  • Flank steak has less cholesterol.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Lamb, domestic, rib, separable lean, and fat, trimmed to 1/4" fat, choice, cooked, roasted are the varieties used in this article.

Infographic

Flank steak vs Lamb ribs 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 14% 6.6% 24% 60% 38% 95% 71% 9.5% 2.5% 119%
Contains more MagnesiumMagnesium +15%
Contains more PotassiumPotassium +25.1%
Contains more ZincZinc +40.4%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -23.3%
Contains more SeleniumSelenium +34.9%
Contains more CopperCopper +40.2%
Contains more ManganeseManganese +111.1%
~equal in Calcium ~22mg
~equal in Iron ~1.6mg

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% 0% 2% 0% 23% 48% 127% 38% 25% 279% 0% 11% 0%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B6Vitamin B6 +426.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B12Vitamin B12 +36.8%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.75mg

All nutrients comparison - raw data values

Nutrient Flank steak Lamb ribs DV% diff.
Saturated fat 3.395g 12.77g 43%
Vitamin B6 0.579mg 0.11mg 36%
Fats 8.23g 29.82g 33%
Vitamin B12 1.63µg 2.23µg 25%
Monounsaturated fat 3.317g 12.52g 23%
Choline 105.4mg 19%
Selenium 29.4µg 21.8µg 14%
Protein 27.66g 21.12g 13%
Zinc 4.9mg 3.49mg 13%
Polyunsaturated fat 0.322g 2.17g 12%
Calories 192kcal 359kcal 8%
Vitamin B2 0.133mg 0.21mg 6%
Phosphorus 210mg 166mg 6%
Cholesterol 79mg 97mg 6%
Vitamin B3 7.363mg 6.75mg 4%
Copper 0.082mg 0.115mg 4%
Folate 9µg 15µg 2%
Vitamin B5 0.545mg 0.63mg 2%
Vitamin E 0.38mg 0.1mg 2%
Iron 1.74mg 1.6mg 2%
Potassium 339mg 271mg 2%
Vitamin B1 0.075mg 0.09mg 1%
Vitamin K 1.4µg 1%
Sodium 56mg 73mg 1%
Magnesium 23mg 20mg 1%
Calcium 20mg 22mg 0%
Manganese 0.009mg 0.019mg 0%
Tryptophan 0.182mg 0.247mg 0%
Threonine 1.105mg 0.904mg 0%
Isoleucine 1.259mg 1.019mg 0%
Leucine 2.201mg 1.642mg 0%
Lysine 2.338mg 1.865mg 0%
Methionine 0.72mg 0.542mg 0%
Phenylalanine 1.093mg 0.86mg 0%
Valine 1.372mg 1.139mg 0%
Histidine 0.883mg 0.669mg 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
21% 30% 48%
Protein: 21.12 g
Fats: 29.82 g
Carbs: 0 g
Water: 47.89 g
Other: 1.17 g
Contains more ProteinProtein +31%
Contains more WaterWater +34%
Contains more FatsFats +262.3%
~equal in Carbs ~0g
~equal in Other ~1.17g

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
47% 46% 8%
Saturated fat: Sat. Fat 12.77 g
Monounsaturated fat: Mono. Fat 12.52 g
Polyunsaturated fat: Poly. Fat 2.17 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Mono. FatMonounsaturated fat +277.4%
Contains more Poly. FatPolyunsaturated fat +573.9%

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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 ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174323/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.