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  6. Flank steak vs. Lamb shoulder

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

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The main differences between flank steak and lamb shoulder

  • Flank steak is richer in vitamin B6 and selenium, yet lamb shoulder is richer in vitamin B12, vitamin B2, and polyunsaturated fat.
  • Daily need coverage for vitamin B12 for lamb shoulder is 38% higher.
  • Flank steak contains 5 times more vitamin B6 than lamb shoulder. Flank steak contains 0.579mg of vitamin B6, while lamb shoulder contains 0.12mg.
  • Flank steak contains less saturated fat.

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

Infographic

Flank steak vs Lamb shoulder 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.
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 16% 5.4% 23% 76% 38% 122% 78% 8.5% 2.7% 139%
Contains more PotassiumPotassium +30.9%
Contains more PhosphorusPhosphorus +14.8%
Contains less SodiumSodium -13.8%
Contains more SeleniumSelenium +15.7%
Contains more IronIron +16.7%
Contains more CopperCopper +37.8%
Contains more ManganeseManganese +133.3%
~equal in Magnesium ~23mg
~equal in Calcium ~18mg
~equal in Zinc ~4.48mg

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% 2.8% 0% 23% 58% 125% 43% 28% 319% 0% 15% 0%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B6Vitamin B6 +382.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B5Vitamin B5 +30.3%
Contains more Vitamin B12Vitamin B12 +56.4%
Contains more FolateFolate +122.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.66mg

All nutrients comparison - raw data values

Nutrient Flank steak Lamb shoulder DV% diff.
Vitamin B12 1.63µg 2.55µg 38%
Vitamin B6 0.579mg 0.12mg 35%
Saturated fat 3.395g 8.74g 24%
Choline 105.4mg 19%
Fats 8.23g 20.24g 18%
Monounsaturated fat 3.317g 8.3g 12%
Protein 27.66g 22.53g 10%
Vitamin B2 0.133mg 0.25mg 9%
Polyunsaturated fat 0.322g 1.61g 9%
Selenium 29.4µg 25.4µg 7%
Vitamin B3 7.363mg 6.66mg 4%
Zinc 4.9mg 4.48mg 4%
Phosphorus 210mg 183mg 4%
Iron 1.74mg 2.03mg 4%
Cholesterol 79mg 92mg 4%
Calories 192kcal 279kcal 4%
Folate 9µg 20µg 3%
Vitamin B5 0.545mg 0.71mg 3%
Copper 0.082mg 0.113mg 3%
Vitamin E 0.38mg 0.14mg 2%
Potassium 339mg 259mg 2%
Vitamin B1 0.075mg 0.09mg 1%
Manganese 0.009mg 0.021mg 1%
Vitamin K 1.4µg 1%
Magnesium 23mg 23mg 0%
Calcium 20mg 18mg 0%
Sodium 56mg 65mg 0%
Tryptophan 0.182mg 0.263mg 0%
Threonine 1.105mg 0.964mg 0%
Isoleucine 1.259mg 1.087mg 0%
Leucine 2.201mg 1.753mg 0%
Lysine 2.338mg 1.99mg 0%
Methionine 0.72mg 0.578mg 0%
Phenylalanine 1.093mg 0.917mg 0%
Valine 1.372mg 1.216mg 0%
Histidine 0.883mg 0.714mg 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
23% 20% 56%
Protein: 22.53 g
Fats: 20.24 g
Carbs: 0 g
Water: 55.92 g
Other: 1.31 g
Contains more ProteinProtein +22.8%
Contains more WaterWater +14.8%
Contains more FatsFats +145.9%
~equal in Carbs ~0g
~equal in Other ~1.31g

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% 45% 9%
Saturated fat: Sat. Fat 8.74 g
Monounsaturated fat: Mono. Fat 8.3 g
Polyunsaturated fat: Poly. Fat 1.61 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Mono. FatMonounsaturated fat +150.2%
Contains more Poly. FatPolyunsaturated fat +400%

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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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174329/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.