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

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Summary of differences between flank steak and pork jowl

  • Flank steak has more selenium, vitamin B6, zinc, vitamin B12, phosphorus, vitamin B3, and iron; however, pork jowl is higher in vitamin B1 and vitamin B2.
  • Pork jowl covers your daily need for saturated fat, 109% more than flank steak.
  • Flank steak has 20 times more selenium than pork jowl. While flank steak has 29.4µg of selenium, pork jowl has only 1.5µg.
  • 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, variety meats, and by-products, jowl, raw.

Infographic

Flank steak vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +314.3%
Contains more CopperCopper +105%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +144.2%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +1860%
Contains less SodiumSodium -55.4%

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% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin EVitamin E +31%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin B5Vitamin B5 +118%
Contains more Vitamin B6Vitamin B6 +543.3%
Contains more Vitamin B12Vitamin B12 +98.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +414.7%
Contains more Vitamin B2Vitamin B2 +77.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Pork jowl DV% diff.
Saturated fat 3.395g 25.26g 99%
Fats 8.23g 69.61g 94%
Monounsaturated fat 3.317g 32.89g 74%
Polyunsaturated fat 0.322g 8.11g 52%
Selenium 29.4µg 1.5µg 51%
Protein 27.66g 6.38g 43%
Vitamin B6 0.579mg 0.09mg 38%
Zinc 4.9mg 0.84mg 37%
Vitamin B12 1.63µg 0.82µg 34%
Vitamin B1 0.075mg 0.386mg 26%
Calories 192kcal 655kcal 23%
Choline 105.4mg 19%
Vitamin B3 7.363mg 4.535mg 18%
Phosphorus 210mg 86mg 18%
Iron 1.74mg 0.42mg 17%
Vitamin B2 0.133mg 0.236mg 8%
Vitamin B5 0.545mg 0.25mg 6%
Potassium 339mg 148mg 6%
Magnesium 23mg 3mg 5%
Copper 0.082mg 0.04mg 5%
Cholesterol 79mg 90mg 4%
Calcium 20mg 4mg 2%
Folate 9µg 1µg 2%
Vitamin E 0.38mg 0.29mg 1%
Vitamin K 1.4µg 1%
Sodium 56mg 25mg 1%
Vitamin A 0µg 3µg 0%
Manganese 0.009mg 0.005mg 0%
Tryptophan 0.182mg 0.021mg 0%
Threonine 1.105mg 0.21mg 0%
Isoleucine 1.259mg 0.168mg 0%
Leucine 2.201mg 0.446mg 0%
Lysine 2.338mg 0.528mg 0%
Methionine 0.72mg 0.095mg 0%
Phenylalanine 1.093mg 0.239mg 0%
Valine 1.372mg 0.305mg 0%
Histidine 0.883mg 0.072mg 0%

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +333.5%
Contains more WaterWater +189.2%
Contains more FatsFats +745.8%
~equal in Carbs ~0g
~equal in Other ~1.82g

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +891.6%
Contains more Poly. FatPolyunsaturated fat +2418.6%

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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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.