Flank steak vs. Mutton — In-Depth Nutrition Comparison
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How are flank steak and mutton different?
- Flank steak is higher in vitamin B6; however, mutton is richer in vitamin B12, iron, selenium, vitamin B2, zinc, phosphorus, and vitamin B5.
- Daily need coverage for vitamin B12 for mutton is 117% higher.
- Flank steak contains 2 times more vitamin B6 than mutton. While flank steak contains 0.579mg of vitamin B6, mutton contains only 0.377mg.
- Flank steak has less cholesterol.
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Mutton, cooked, roasted (Navajo) 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 | +100% |
| Contains more CopperCopper | +32.3% |
| Contains less SodiumSodium | -58.5% |
| Contains more MagnesiumMagnesium | +34.8% |
| Contains more PotassiumPotassium | +20.6% |
| Contains more IronIron | +173.6% |
| Contains more ZincZinc | +21% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains more ManganeseManganese | +266.7% |
| Contains more SeleniumSelenium | +29.3% |
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 B1Vitamin B1 | +25% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +53.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +110.5% |
| Contains more Vitamin B2Vitamin B2 | +125.6% |
| Contains more Vitamin B5Vitamin B5 | +64.6% |
| Contains more Vitamin B12Vitamin B12 | +172.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 4.44µg | 117% |
| Iron | 1.74mg | 4.76mg | 38% |
| Vitamin B6 | 0.579mg | 0.377mg | 16% |
| Selenium | 29.4µg | 38µg | 16% |
| Vitamin B2 | 0.133mg | 0.3mg | 13% |
| Protein | 27.66g | 33.43g | 12% |
| Cholesterol | 79mg | 109mg | 10% |
| Phosphorus | 210mg | 272mg | 9% |
| Zinc | 4.9mg | 5.93mg | 9% |
| Saturated fat | 3.395g | 5.142g | 8% |
| Vitamin B5 | 0.545mg | 0.897mg | 7% |
| Vitamin B3 | 7.363mg | 6.52mg | 5% |
| Fats | 8.23g | 11.09g | 4% |
| Monounsaturated fat | 3.317g | 4.459g | 3% |
| Sodium | 56mg | 135mg | 3% |
| Vitamin E | 0.38mg | 0.8mg | 3% |
| Polyunsaturated fat | 0.322g | 0.814g | 3% |
| Folate | 9µg | 0µg | 2% |
| Calories | 192kcal | 234kcal | 2% |
| Copper | 0.082mg | 0.062mg | 2% |
| Potassium | 339mg | 409mg | 2% |
| Magnesium | 23mg | 31mg | 2% |
| Vitamin B1 | 0.075mg | 0.06mg | 1% |
| Manganese | 0.009mg | 0.033mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 20mg | 10mg | 1% |
| Choline | 105.4mg | 100.6mg | 1% |
| Carbs | 0g | 0.08g | 0% |
| Net carbs | 0g | 0.08g | N/A |
| Tryptophan | 0.182mg | 0.257mg | 0% |
| Threonine | 1.105mg | 1.403mg | 0% |
| Isoleucine | 1.259mg | 1.588mg | 0% |
| Leucine | 2.201mg | 2.764mg | 0% |
| Lysine | 2.338mg | 2.999mg | 0% |
| Methionine | 0.72mg | 0.918mg | 0% |
| Phenylalanine | 1.093mg | 1.399mg | 0% |
| Valine | 1.372mg | 1.678mg | 0% |
| Histidine | 0.883mg | 0.975mg | 0% |
| Omega-3 - ALA | 0.147g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.025g | N/A |
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:
33.43 g
Fats:
11.09 g
Carbs:
0.08 g
Water:
54 g
Other:
1.4 g
| Contains more WaterWater | +18.8% |
| Contains more ProteinProtein | +20.9% |
| Contains more FatsFats | +34.8% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.4g
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
5.142 g
Monounsaturated fat:
Mono. Fat
4.459 g
Polyunsaturated fat:
Poly. Fat
0.814 g
| Contains less Sat. FatSaturated fat | -34% |
| Contains more Mono. FatMonounsaturated fat | +34.4% |
| Contains more Poly. FatPolyunsaturated fat | +152.8% |
