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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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
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
Saturated Fat:
Sat. Fat
3.395 g
Monounsaturated Fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 192kcal | 231kcal |
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| Protein | 27.66g | 23.72g |
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| Fats | 8.23g | 14.35g |
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| Cholesterol | 79mg | 78mg |
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| Vitamin D | 40IU |
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| Magnesium | 23mg | 20mg |
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| Calcium | 20mg | 56mg |
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| Potassium | 339mg | 315mg |
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| Iron | 1.74mg | 0.87mg |
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| Copper | 0.082mg | 0.105mg |
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| Zinc | 4.9mg | 3.15mg |
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| Phosphorus | 210mg | 241mg |
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| Sodium | 56mg | 74mg |
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| Vitamin A | 0IU | 15IU |
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| Vitamin A | 0µg | 4µg |
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| Vitamin E | 0.38mg | 0.21mg |
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| Vitamin D | 1µg |
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| Manganese | 0.009mg | 0.01mg |
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| Selenium | 29.4µg | 36.4µg |
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| Vitamin B1 | 0.075mg | 0.49mg |
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| Vitamin B2 | 0.133mg | 0.313mg |
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| Vitamin B3 | 7.363mg | 7.927mg |
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| Vitamin B5 | 0.545mg | 1.104mg |
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| Vitamin B6 | 0.579mg | 0.489mg |
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| Vitamin B12 | 1.63µg | 0.66µg |
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| Vitamin K | 1.4µg | 0µg |
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| Folate | 9µg | 0µg |
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| Trans Fat | 0.066g |
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| Choline | 105.4mg | 67.5mg |
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| Saturated Fat | 3.395g | 4.339g |
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| Monounsaturated Fat | 3.317g | 4.887g |
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| Polyunsaturated fat | 0.322g | 1.894g |
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| Tryptophan | 0.182mg | 0.282mg |
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| Threonine | 1.105mg | 1.043mg |
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| Isoleucine | 1.259mg | 1.123mg |
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| Leucine | 2.201mg | 1.952mg |
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| Lysine | 2.338mg | 2.109mg |
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| Methionine | 0.72mg | 0.65mg |
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| Phenylalanine | 1.093mg | 0.985mg |
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| Valine | 1.372mg | 1.2mg |
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| Histidine | 0.883mg | 0.965mg |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - ALA | 0.065g |
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| Omega-3 - DPA | 0g | 0.011g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.065g |
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| Omega-6 - Linoleic acid | 0.922g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
52%
Minerals Daily Need Coverage Score
54%
53%
Comparison summary
Which food is lower in Cholesterol?
Pork chop is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 0.944g)
Which food is cheaper?
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.