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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.

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" 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 less Sodium -24.3%
Contains more Zinc +55.6%
Contains more Calcium +180%
Contains more Phosphorus +14.8%
Contains more Copper +28%
Equal in Potassium - 315
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 33% 15% 104% 28% 10% 86% 35%
Contains more Iron +100%
Contains more Magnesium +15%
Contains less Sodium -24.3%
Contains more Zinc +55.6%
Contains more Calcium +180%
Contains more Phosphorus +14.8%
Contains more Copper +28%
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 Folate +∞%
Contains more Vitamin B12 +147%
Contains more Vitamin K +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Vitamin E +81%
Contains more Vitamin B6 +18.4%
Contains more Folate +∞%
Contains more Vitamin B12 +147%
Contains more Vitamin K +∞%
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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.