Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Flank steak vs Meat - In-Depth Nutrition Comparison

Compare

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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

Comparison summary table

Pay attention to 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 Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Meat Opinion
Calories 192kcal 143kcal Flank steak
Protein 27.66g 26.17g Flank steak
Fats 8.23g 3.51g Flank steak
Vitamin C 0mg 0mg
Net carbs 0g 0g
Carbs 0g 0g
Cholesterol 79mg 73mg Meat
Vitamin D IU 10IU Meat
Iron 1.74mg 1.15mg Flank steak
Calcium 20mg 6mg Flank steak
Potassium 339mg 421mg Meat
Magnesium 23mg 29mg Meat
Sugar 0g 0g
Fiber 0g 0g
Copper 0.082mg 0.111mg Meat
Zinc 4.9mg 2.42mg Flank steak
Starch g g
Phosphorus 210mg 267mg Meat
Sodium 56mg 57mg Flank steak
Vitamin A 0IU 0IU
Vitamin E 0.38mg 0.08mg Flank steak
Vitamin D µg 0.2µg Meat
Vitamin B1 0.075mg 0.95mg Meat
Vitamin B2 0.133mg 0.387mg Meat
Vitamin B3 7.363mg 7.432mg Meat
Vitamin B5 0.545mg 1.012mg Meat
Vitamin B6 0.579mg 0.739mg Meat
Vitamin B12 1.63µg 0.57µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Folate 9µg 0µg Flank steak
Trans Fat g 0.033g Flank steak
Saturated Fat 3.395g 1.198g Meat
Monounsaturated Fat 3.317g 1.334g Flank steak
Polyunsaturated fat 0.322g 0.506g Meat
Tryptophan 0.182mg 0.275mg Meat
Threonine 1.105mg 1.175mg Meat
Isoleucine 1.259mg 1.288mg Meat
Leucine 2.201mg 2.229mg Meat
Lysine 2.338mg 2.427mg Meat
Methionine 0.72mg 0.721mg Meat
Phenylalanine 1.093mg 1.1mg Meat
Valine 1.372mg 1.367mg Flank steak
Histidine 0.883mg 1.13mg Meat
Fructose g g

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
166%
Flank steak
157%
Meat
Carbohydrates
0%
Flank steak
0%
Meat
Fats
38%
Flank steak
16%
Meat

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 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 minerals?
?
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.
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.

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 to 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.