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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 of 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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +100%
Contains more Magnesium +15%
Contains more Zinc +55.6%
Contains less Sodium -24.3%
Contains more Calcium +180%
Contains more Copper +28%
Contains more Phosphorus +14.8%
Equal in Potassium - 315
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 17% 28% 15% 35% 86% 104% 10%
Contains more Iron +100%
Contains more Magnesium +15%
Contains more Zinc +55.6%
Contains less Sodium -24.3%
Contains more Calcium +180%
Contains more Copper +28%
Contains more Phosphorus +14.8%
Equal in Potassium - 315

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
:
Contains more Vitamin E +81%
Contains more Vitamin B6 +18.4%
Contains more Vitamin B12 +147%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +553.3%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B5 +102.6%
Equal in Vitamin B3 - 7.927
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 30% 123% 73% 149% 67% 113% 83% 0% 0%
Contains more Vitamin E +81%
Contains more Vitamin B6 +18.4%
Contains more Vitamin B12 +147%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +553.3%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B5 +102.6%
Equal in Vitamin B3 - 7.927

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
53
Pork chop
Mineral Summary Score
47
Flank steak
41
Pork chop

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
142%
Pork chop
Carbohydrates
0%
Flank steak
0%
Pork chop
Fats
38%
Flank steak
66%
Pork chop

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 chop
Lower in Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Pork chop
Pork chop is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.944g)
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.

All nutrients comparison - raw data values

Nutrient Flank steak Pork chop Opinion
Calories 192 231 Pork chop
Protein 27.66 23.72 Flank steak
Fats 8.23 14.35 Pork chop
Vitamin C 0 0
Net carbs 0 0
Carbs 0 0
Cholesterol 79 78 Pork chop
Vitamin D 40 Pork chop
Iron 1.74 0.87 Flank steak
Calcium 20 56 Pork chop
Potassium 339 315 Flank steak
Magnesium 23 20 Flank steak
Sugar 0 0
Fiber 0 0
Copper 0.082 0.105 Pork chop
Zinc 4.9 3.15 Flank steak
Starch
Phosphorus 210 241 Pork chop
Sodium 56 74 Flank steak
Vitamin A 0 15 Pork chop
Vitamin E 0.38 0.21 Flank steak
Vitamin D 1 Pork chop
Vitamin B1 0.075 0.49 Pork chop
Vitamin B2 0.133 0.313 Pork chop
Vitamin B3 7.363 7.927 Pork chop
Vitamin B5 0.545 1.104 Pork chop
Vitamin B6 0.579 0.489 Flank steak
Vitamin B12 1.63 0.66 Flank steak
Vitamin K 1.4 0 Flank steak
Folate 9 0 Flank steak
Trans Fat 0.066 Flank steak
Saturated Fat 3.395 4.339 Flank steak
Monounsaturated Fat 3.317 4.887 Pork chop
Polyunsaturated fat 0.322 1.894 Pork chop
Tryptophan 0.182 0.282 Pork chop
Threonine 1.105 1.043 Flank steak
Isoleucine 1.259 1.123 Flank steak
Leucine 2.201 1.952 Flank steak
Lysine 2.338 2.109 Flank steak
Methionine 0.72 0.65 Flank steak
Phenylalanine 1.093 0.985 Flank steak
Valine 1.372 1.2 Flank steak
Histidine 0.883 0.965 Pork chop
Fructose

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 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.