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  6. Flank steak vs. Pork chop

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

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How are flank steak and pork chop different?

  • Flank steak is richer in vitamin B12, zinc, iron, vitamin B6, and choline, while pork chop is higher in vitamin B1, vitamin B2, selenium, and vitamin B5.
  • Flank steak covers your daily need for vitamin B12, 40% more than pork chop.
  • Flank steak contains 2 times more iron than pork chop. Flank steak contains 1.74mg of iron, while pork chop contains 0.87mg.
  • Flank steak is lower in saturated fat.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled types were used in this article.

Infographic

Flank steak vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +15%
Contains more IronIron +100%
Contains more ZincZinc +55.6%
Contains less SodiumSodium -24.3%
Contains more CalciumCalcium +180%
Contains more CopperCopper +28%
Contains more PhosphorusPhosphorus +14.8%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +23.8%
~equal in Potassium ~315mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin B12Vitamin B12 +147%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +56.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B2Vitamin B2 +135.3%
Contains more Vitamin B5Vitamin B5 +102.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~7.927mg

All nutrients comparison - raw data values

Nutrient Flank steak Pork chop DV% diff.
Vitamin B12 1.63µg 0.66µg 40%
Vitamin B1 0.075mg 0.49mg 35%
Zinc 4.9mg 3.15mg 16%
Vitamin B2 0.133mg 0.313mg 14%
Selenium 29.4µg 36.4µg 13%
Iron 1.74mg 0.87mg 11%
Vitamin B5 0.545mg 1.104mg 11%
Polyunsaturated fat 0.322g 1.894g 10%
Fats 8.23g 14.35g 9%
Protein 27.66g 23.72g 8%
Vitamin B6 0.579mg 0.489mg 7%
Choline 105.4mg 67.5mg 7%
Vitamin D 40IU 5%
Vitamin D 1µg 5%
Phosphorus 210mg 241mg 4%
Saturated fat 3.395g 4.339g 4%
Calcium 20mg 56mg 4%
Monounsaturated fat 3.317g 4.887g 4%
Vitamin B3 7.363mg 7.927mg 4%
Copper 0.082mg 0.105mg 3%
Folate 9µg 0µg 2%
Calories 192kcal 231kcal 2%
Vitamin E 0.38mg 0.21mg 1%
Vitamin K 1.4µg 0µg 1%
Sodium 56mg 74mg 1%
Potassium 339mg 315mg 1%
Magnesium 23mg 20mg 1%
Cholesterol 79mg 78mg 0%
Vitamin A 0µg 4µg 0%
Manganese 0.009mg 0.01mg 0%
Trans fat 0.066g N/A
Tryptophan 0.182mg 0.282mg 0%
Threonine 1.105mg 1.043mg 0%
Isoleucine 1.259mg 1.123mg 0%
Leucine 2.201mg 1.952mg 0%
Lysine 2.338mg 2.109mg 0%
Methionine 0.72mg 0.65mg 0%
Phenylalanine 1.093mg 0.985mg 0%
Valine 1.372mg 1.2mg 0%
Histidine 0.883mg 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g 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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more ProteinProtein +16.6%
Contains more FatsFats +74.4%
~equal in Carbs ~0g
~equal in Water ~61.45g
~equal in Other ~0.48g

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 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -21.8%
Contains more Mono. FatMonounsaturated fat +47.3%
Contains more Poly. FatPolyunsaturated fat +488.2%

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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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.