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Flank steak vs. Pork bacon — In-Depth Nutrition Comparison

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How are flank steak and pork bacon different?

  • Flank steak is richer in vitamin B6, vitamin B12, and zinc, while pork bacon is higher in selenium, phosphorus, vitamin B1, vitamin B3, and copper.
  • Pork bacon covers your daily need for sodium, 93% more than flank steak.
  • Flank steak contains 2 times more vitamin B6 than pork bacon. Flank steak contains 0.579mg of vitamin B6, while pork bacon contains 0.309mg.
  • Flank steak is lower in saturated fat.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, cured, bacon, cooked, baked types were used in this article.

Infographic

Flank steak vs Pork bacon 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% 3% 48% 56% 61% 92% 217% 286% 2.9% 322%
Contains more CalciumCalcium +100%
Contains more IronIron +16.8%
Contains more ZincZinc +45.8%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +30.4%
Contains more PotassiumPotassium +59%
Contains more CopperCopper +122%
Contains more PhosphorusPhosphorus +141%
Contains more ManganeseManganese +144.4%
Contains more SeleniumSelenium +100.7%

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% 3.7% 6.4% 0% 87% 58% 199% 62% 71% 145% 0.25% 1.5% 65%
Contains more Vitamin EVitamin E +18.8%
Contains more Vitamin B6Vitamin B6 +87.4%
Contains more Vitamin B12Vitamin B12 +40.5%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +364%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B3Vitamin B3 +44.3%
Contains more Vitamin B5Vitamin B5 +89.5%
Contains more CholineCholine +13.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Pork bacon DV% diff.
Sodium 56mg 2193mg 93%
Selenium 29.4µg 59µg 54%
Fats 8.23g 43.27g 54%
Saturated fat 3.395g 14.187g 49%
Phosphorus 210mg 506mg 42%
Monounsaturated fat 3.317g 19.065g 39%
Polyunsaturated fat 0.322g 4.859g 30%
Vitamin B1 0.075mg 0.348mg 23%
Vitamin B6 0.579mg 0.309mg 21%
Vitamin B12 1.63µg 1.16µg 20%
Vitamin B3 7.363mg 10.623mg 20%
Calories 192kcal 548kcal 18%
Protein 27.66g 35.73g 16%
Zinc 4.9mg 3.36mg 14%
Copper 0.082mg 0.182mg 11%
Vitamin B5 0.545mg 1.033mg 10%
Cholesterol 79mg 107mg 9%
Vitamin B2 0.133mg 0.251mg 9%
Potassium 339mg 539mg 6%
Iron 1.74mg 1.49mg 3%
Choline 105.4mg 119.3mg 3%
Magnesium 23mg 30mg 2%
Folate 9µg 2µg 2%
Manganese 0.009mg 0.022mg 1%
Vitamin A 0µg 11µg 1%
Calcium 20mg 10mg 1%
Vitamin K 1.4µg 0.1µg 1%
Net carbs 0g 1.35g N/A
Carbs 0g 1.35g 0%
Vitamin E 0.38mg 0.32mg 0%
Tryptophan 0.182mg 0.299mg 0%
Threonine 1.105mg 1.399mg 0%
Isoleucine 1.259mg 1.676mg 0%
Leucine 2.201mg 2.782mg 0%
Lysine 2.338mg 2.964mg 0%
Methionine 0.72mg 0.795mg 0%
Phenylalanine 1.093mg 1.417mg 0%
Valine 1.372mg 1.901mg 0%
Histidine 0.883mg 1.343mg 0%
Omega-3 - ALA 0.21g N/A
Omega-6 - Eicosadienoic acid 0.199g N/A
Omega-6 - Linoleic acid 4.088g 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
36% 43% 13% 7%
Protein: 35.73 g
Fats: 43.27 g
Carbs: 1.35 g
Water: 12.52 g
Other: 7.13 g
Contains more WaterWater +412.5%
Contains more ProteinProtein +29.2%
Contains more FatsFats +425.8%
Contains more CarbsCarbs +∞%
~equal in Other ~7.13g

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
37% 50% 13%
Saturated fat: Sat. Fat 14.187 g
Monounsaturated fat: Mono. Fat 19.065 g
Polyunsaturated fat: Poly. Fat 4.859 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Mono. FatMonounsaturated fat +474.8%
Contains more Poly. FatPolyunsaturated fat +1409%

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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 bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167914/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.