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Flank steak vs Pork - In-Depth Nutrition Comparison

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Significant differences between Flank steak and Pork

  • Flank steak has more Vitamin B12, Zinc, Vitamin B3, Iron, and Vitamin B6, however Pork is richer in Vitamin B1, Selenium, Vitamin B2, and Phosphorus.
  • Pork covers your daily Vitamin B1 needs 67% more than Flank steak.
  • Pork has 2 times less Vitamin B12 than Flank steak. Flank steak has 1.63µg of Vitamin B12, while Pork has 0.7µg.
  • Flank steak contains less Saturated Fat.

Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Flank steak vs Pork 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
Contains more Iron +100%
Contains more Zinc +105%
Contains more Copper +12.3%
Contains more Magnesium +21.7%
Contains more Phosphorus +17.1%
Contains more Potassium +24.8%
Equal in Calcium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 33% 20% 106% 38% 9% 66% 25%
Contains more Iron +100%
Contains more Zinc +105%
Contains more Copper +12.3%
Contains more Magnesium +21.7%
Contains more Phosphorus +17.1%
Contains more Potassium +24.8%
Equal in Calcium - 19

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
Pork
Contains more Vitamin E +31%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B6 +24.8%
Contains more Folate +80%
Contains more Vitamin B12 +132.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1069.3%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B5 +28.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin E +31%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B6 +24.8%
Contains more Folate +80%
Contains more Vitamin B12 +132.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1069.3%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B5 +28.1%

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 Pork
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Pork Opinion
Net carbs 0g 0g
Protein 27.66g 27.32g Flank steak
Fats 8.23g 13.92g Pork
Carbs 0g 0g
Calories 192kcal 242kcal Pork
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 20mg 19mg Flank steak
Iron 1.74mg 0.87mg Flank steak
Magnesium 23mg 28mg Pork
Phosphorus 210mg 246mg Pork
Potassium 339mg 423mg Pork
Sodium 56mg 62mg Flank steak
Zinc 4.9mg 2.39mg Flank steak
Copper 0.082mg 0.073mg Flank steak
Vitamin A 0IU 7IU Pork
Vitamin E 0.38mg 0.29mg Flank steak
Vitamin D IU 53IU Pork
Vitamin D µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.075mg 0.877mg Pork
Vitamin B2 0.133mg 0.321mg Pork
Vitamin B3 7.363mg 5.037mg Flank steak
Vitamin B5 0.545mg 0.698mg Pork
Vitamin B6 0.579mg 0.464mg Flank steak
Folate 9µg 5µg Flank steak
Vitamin B12 1.63µg 0.7µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0.338mg Pork
Threonine 1.105mg 1.234mg Pork
Isoleucine 1.259mg 1.26mg Pork
Leucine 2.201mg 2.177mg Flank steak
Lysine 2.338mg 2.446mg Pork
Methionine 0.72mg 0.712mg Flank steak
Phenylalanine 1.093mg 1.086mg Flank steak
Valine 1.372mg 1.473mg Pork
Histidine 0.883mg 1.067mg Pork
Cholesterol 79mg 80mg Flank steak
Trans Fat g g
Saturated Fat 3.395g 5.23g Flank steak
Monounsaturated Fat 3.317g 6.19g Pork
Polyunsaturated fat 0.322g 1.2g Pork

Which food is preferable for your diet?

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

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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
56
Pork
Mineral Summary Score
47
Flank steak
37
Pork

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
164%
Pork
Carbohydrates
0%
Flank steak
0%
Pork
Fats
38%
Flank steak
64%
Pork

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 1.835g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.8)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.