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  6. Flank steak vs. Pork Meat

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.

Infographic

Flank steak vs Pork 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" 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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%
~equal in Sodium ~57mg

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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~7.432mg

All nutrients comparison - raw data values

Nutrient Flank steak Pork Meat 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

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
26% 4% 69%
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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
39% 44% 17%
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%

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. Pork 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.