Flank steak vs. Pork Meat — In-Depth Nutrition Comparison
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How are flank steak and pork Meat different?
- Flank steak is higher in vitamin B12, zinc, and iron; however, pork Meat is richer in vitamin B1, vitamin B2, selenium, vitamin B6, vitamin B5, and phosphorus.
- Daily need coverage for vitamin B1 for pork Meat is 73% higher.
- Flank steak contains 3 times more vitamin B12 than pork Meat. While flank steak contains 1.63µg of vitamin B12, pork Meat contains only 0.57µg.
- Pork Meat has less saturated fat.
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted are the varieties used in this article.
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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 CalciumCalcium | +233.3% |
| Contains more IronIron | +51.3% |
| Contains more ZincZinc | +102.5% |
| Contains more MagnesiumMagnesium | +26.1% |
| Contains more PotassiumPotassium | +24.2% |
| Contains more CopperCopper | +35.4% |
| Contains more PhosphorusPhosphorus | +27.1% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +29.9% |
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.
| Contains more Vitamin EVitamin E | +375% |
| Contains more Vitamin B12Vitamin B12 | +186% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +18.6% |
| Contains more Vitamin B1Vitamin B1 | +1166.7% |
| Contains more Vitamin B2Vitamin B2 | +191% |
| Contains more Vitamin B5Vitamin B5 | +85.7% |
| Contains more Vitamin B6Vitamin B6 | +27.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
26.17 g
Fats:
3.51 g
Carbs:
0 g
Water:
69.45 g
Other:
0.87 g
| Contains more FatsFats | +134.5% |
~equal in
Protein
~26.17g
~equal in
Carbs
~0g
~equal in
Water
~69.45g
~equal in
Other
~0.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
1.198 g
Monounsaturated fat:
Mono. Fat
1.334 g
Polyunsaturated fat:
Poly. Fat
0.506 g
| Contains more Mono. FatMonounsaturated fat | +148.7% |
| Contains less Sat. FatSaturated fat | -64.7% |
| Contains more Poly. FatPolyunsaturated fat | +57.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.075mg | 0.95mg | 73% |
| Vitamin B12 | 1.63µg | 0.57µg | 44% |
| Zinc | 4.9mg | 2.42mg | 23% |
| Vitamin B2 | 0.133mg | 0.387mg | 20% |
| Selenium | 29.4µg | 38.2µg | 16% |
| Vitamin B6 | 0.579mg | 0.739mg | 12% |
| Saturated fat | 3.395g | 1.198g | 10% |
| Vitamin B5 | 0.545mg | 1.012mg | 9% |
| Phosphorus | 210mg | 267mg | 8% |
| Fats | 8.23g | 3.51g | 7% |
| Iron | 1.74mg | 1.15mg | 7% |
| Monounsaturated fat | 3.317g | 1.334g | 5% |
| Choline | 105.4mg | 88.9mg | 3% |
| Copper | 0.082mg | 0.111mg | 3% |
| Protein | 27.66g | 26.17g | 3% |
| Folate | 9µg | 0µg | 2% |
| Calories | 192kcal | 143kcal | 2% |
| Vitamin E | 0.38mg | 0.08mg | 2% |
| Potassium | 339mg | 421mg | 2% |
| Cholesterol | 79mg | 73mg | 2% |
| Polyunsaturated fat | 0.322g | 0.506g | 1% |
| Vitamin D | 10IU | 1% | |
| Vitamin D | 0.2µg | 1% | |
| Vitamin K | 1.4µg | 0µg | 1% |
| Calcium | 20mg | 6mg | 1% |
| Magnesium | 23mg | 29mg | 1% |
| Sodium | 56mg | 57mg | 0% |
| Manganese | 0.009mg | 0.013mg | 0% |
| Vitamin B3 | 7.363mg | 7.432mg | 0% |
| Trans fat | 0.033g | N/A | |
| Tryptophan | 0.182mg | 0.275mg | 0% |
| Threonine | 1.105mg | 1.175mg | 0% |
| Isoleucine | 1.259mg | 1.288mg | 0% |
| Leucine | 2.201mg | 2.229mg | 0% |
| Lysine | 2.338mg | 2.427mg | 0% |
| Methionine | 0.72mg | 0.721mg | 0% |
| Phenylalanine | 1.093mg | 1.1mg | 0% |
| Valine | 1.372mg | 1.367mg | 0% |
| Histidine | 0.883mg | 1.13mg | 0% |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 0.411g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
49%
63%
Minerals Daily Need Coverage Score
54%
54%
Comparison summary
Which food is lower in Cholesterol?
Pork Meat is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated fat?
Pork Meat is lower in Saturated fat (difference - 2.197g)
Which food is richer in minerals?
Pork Meat is relatively richer in minerals
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 1mg)
Which food is cheaper?
Flank steak is cheaper (difference - $0.5)
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 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.