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Flank steak vs Meat - In-Depth Nutrition Comparison

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How are Flank steak and Meat different?

  • Flank steak is higher in Vitamin B12, Zinc and Iron, however Meat is richer in Vitamin B1, Vitamin B2, Selenium, Vitamin B6, Vitamin B5 and Phosphorus.
  • Daily need coverage for Vitamin B1 from Meat is 73% higher.
  • Flank steak contains 3 times more Vitamin B12 than Meat. While Flank steak contains 1.63µg of Vitamin B12, Meat contains only 0.57µg.
  • 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.

Infographic

Flank steak vs Meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Meat
Contains more Iron +51.3%
Contains more Calcium +233.3%
Contains more Zinc +102.5%
Contains more Potassium +24.2%
Contains more Magnesium +26.1%
Contains more Copper +35.4%
Contains more Phosphorus +27.1%
Equal in Sodium - 57
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 44% 2% 38% 21% 37% 66% 115% 8%
Contains more Iron +51.3%
Contains more Calcium +233.3%
Contains more Zinc +102.5%
Contains more Potassium +24.2%
Contains more Magnesium +26.1%
Contains more Copper +35.4%
Contains more Phosphorus +27.1%
Equal in Sodium - 57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Meat
Contains more Vitamin E +375%
Contains more Vitamin B12 +186%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +191%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +27.6%
Equal in Vitamin B3 - 7.432
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 6% 238% 90% 140% 61% 171% 72% 0% 0%
Contains more Vitamin E +375%
Contains more Vitamin B12 +186%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +191%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +27.6%
Equal in Vitamin B3 - 7.432

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
48
Flank steak
65
Meat
Mineral Summary Score
47
Flank steak
41
Meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
166%
Flank steak
157%
Meat
Carbohydrates
0%
Flank steak
0%
Meat
Fats
38%
Flank steak
16%
Meat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Meat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flank steak Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Meat
Meat is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 2.197g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.5)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flank steak Meat Opinion
Calories 192 143 Flank steak
Protein 27.66 26.17 Flank steak
Fats 8.23 3.51 Flank steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 79 73 Meat
Vitamin D 10 Meat
Iron 1.74 1.15 Flank steak
Calcium 20 6 Flank steak
Potassium 339 421 Meat
Magnesium 23 29 Meat
Sugars 0 0
Fiber 0 0
Copper 0.082 0.111 Meat
Zinc 4.9 2.42 Flank steak
Starch
Phosphorus 210 267 Meat
Sodium 56 57 Flank steak
Vitamin A 0 0
Vitamin E 0.38 0.08 Flank steak
Vitamin D 0.2 Meat
Vitamin B1 0.075 0.95 Meat
Vitamin B2 0.133 0.387 Meat
Vitamin B3 7.363 7.432 Meat
Vitamin B5 0.545 1.012 Meat
Vitamin B6 0.579 0.739 Meat
Vitamin B12 1.63 0.57 Flank steak
Vitamin K 1.4 0 Flank steak
Folate 9 0 Flank steak
Trans Fat 0.033 Flank steak
Saturated Fat 3.395 1.198 Meat
Monounsaturated Fat 3.317 1.334 Flank steak
Polyunsaturated fat 0.322 0.506 Meat
Tryptophan 0.182 0.275 Meat
Threonine 1.105 1.175 Meat
Isoleucine 1.259 1.288 Meat
Leucine 2.201 2.229 Meat
Lysine 2.338 2.427 Meat
Methionine 0.72 0.721 Meat
Phenylalanine 1.093 1.1 Meat
Valine 1.372 1.367 Flank steak
Histidine 0.883 1.13 Meat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.