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

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Summary of differences between Flank steak and Pork belly

  • Flank steak has more Selenium, Zinc, Vitamin B6, Vitamin B12, Vitamin B3, Iron, and Phosphorus, however, Pork belly is higher in Vitamin B1, and Vitamin B2.
  • Pork belly covers your daily need of Saturated Fat 80% more than Flank steak.
  • Flank steak has 5 times more Zinc than Pork belly. While Flank steak has 4.9mg of Zinc, Pork belly has only 1.02mg.
  • Flank steak has less Saturated Fat.

These are the specific foods used in this comparison Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, belly, raw.

Infographic

Flank steak vs Pork belly 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 2.9% 1.5% 16% 20% 17% 28% 46% 4.2% 0.78% 44%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +83.2%
Contains more IronIron +234.6%
Contains more CopperCopper +57.7%
Contains more ZincZinc +380.4%
Contains more PhosphorusPhosphorus +94.4%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +267.5%
Contains less SodiumSodium -42.9%

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 1% 0.6% 7.8% 0% 99% 56% 87% 15% 30% 105% 0% 0.75% 0%
Contains more Vitamin B3Vitamin B3 +58.4%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin B6Vitamin B6 +345.4%
Contains more Vitamin B12Vitamin B12 +94%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +428%
Contains more Vitamin B2Vitamin B2 +82%
~equal in Vitamin E ~0.39mg
~equal in Vitamin D ~µg

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
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
Contains more ProteinProtein +196.1%
Contains more WaterWater +74.7%
Contains more FatsFats +544.1%
~equal in Carbs ~0g
~equal in Other ~0.91g

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% 50% 11%
Saturated Fat: Sat. Fat 19.33 g
Monounsaturated Fat: Mono. Fat 24.7 g
Polyunsaturated fat: Poly. Fat 5.65 g
Contains less Sat. FatSaturated Fat -82.4%
Contains more Mono. FatMonounsaturated Fat +644.6%
Contains more Poly. FatPolyunsaturated fat +1654.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Pork belly
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Pork belly Opinion
Calories 192kcal 518kcal Pork belly
Protein 27.66g 9.34g Flank steak
Fats 8.23g 53.01g Pork belly
Vitamin C 0mg 0.3mg Pork belly
Cholesterol 79mg 72mg Pork belly
Magnesium 23mg 4mg Flank steak
Calcium 20mg 5mg Flank steak
Potassium 339mg 185mg Flank steak
Iron 1.74mg 0.52mg Flank steak
Copper 0.082mg 0.052mg Flank steak
Zinc 4.9mg 1.02mg Flank steak
Phosphorus 210mg 108mg Flank steak
Sodium 56mg 32mg Pork belly
Vitamin A 0IU 10IU Pork belly
Vitamin A 0µg 3µg Pork belly
Vitamin E 0.38mg 0.39mg Pork belly
Manganese 0.009mg 0.006mg Flank steak
Selenium 29.4µg 8µg Flank steak
Vitamin B1 0.075mg 0.396mg Pork belly
Vitamin B2 0.133mg 0.242mg Pork belly
Vitamin B3 7.363mg 4.647mg Flank steak
Vitamin B5 0.545mg 0.256mg Flank steak
Vitamin B6 0.579mg 0.13mg Flank steak
Vitamin B12 1.63µg 0.84µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Folate 9µg 1µg Flank steak
Choline 105.4mg Flank steak
Saturated Fat 3.395g 19.33g Flank steak
Monounsaturated Fat 3.317g 24.7g Pork belly
Polyunsaturated fat 0.322g 5.65g Pork belly
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Pork belly
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Flank steak
31%
Pork belly
Minerals Daily Need Coverage Score
54%
Flank steak
18%
Pork belly

Comparison summary

Which food is lower in Cholesterol?
Pork belly
Pork belly is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 15.935g)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)
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

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 belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/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.