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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 of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +314.3%
Contains more Calcium +400%
Contains more Potassium +129.1%
Contains more Magnesium +666.7%
Contains more Copper +105%
Contains more Zinc +483.3%
Contains more Phosphorus +144.2%
Contains less Sodium -55.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 2% 14% 3% 14% 23% 37% 4%
Contains more Iron +314.3%
Contains more Calcium +400%
Contains more Potassium +129.1%
Contains more Magnesium +666.7%
Contains more Copper +105%
Contains more Zinc +483.3%
Contains more Phosphorus +144.2%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +31%
Contains more Vitamin B3 +62.4%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +543.3%
Contains more Vitamin B12 +98.8%
Contains more Folate +800%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +414.7%
Contains more Vitamin B2 +77.4%
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% 6% 0% 97% 55% 86% 15% 21% 103% 0% 1%
Contains more Vitamin E +31%
Contains more Vitamin B3 +62.4%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +543.3%
Contains more Vitamin B12 +98.8%
Contains more Folate +800%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +414.7%
Contains more Vitamin B2 +77.4%

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
32
Pork jowl
Mineral Summary Score
47
Flank steak
14
Pork jowl

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
38%
Pork jowl
Carbohydrates
0%
Flank steak
0%
Pork jowl
Fats
38%
Flank steak
321%
Pork jowl

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 jowl
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Pork jowl
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 contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 21.865g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.8)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
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)

All nutrients comparison - raw data values

Nutrient Flank steak Pork jowl Opinion
Calories 192 655 Pork jowl
Protein 27.66 6.38 Flank steak
Fats 8.23 69.61 Pork jowl
Vitamin C 0 0
Carbs 0 0
Cholesterol 79 90 Flank steak
Vitamin D
Iron 1.74 0.42 Flank steak
Calcium 20 4 Flank steak
Potassium 339 148 Flank steak
Magnesium 23 3 Flank steak
Sugar 0 0
Fiber 0 0
Copper 0.082 0.04 Flank steak
Zinc 4.9 0.84 Flank steak
Starch
Phosphorus 210 86 Flank steak
Sodium 56 25 Pork jowl
Vitamin A 0 9 Pork jowl
Vitamin E 0.38 0.29 Flank steak
Vitamin D
Vitamin B1 0.075 0.386 Pork jowl
Vitamin B2 0.133 0.236 Pork jowl
Vitamin B3 7.363 4.535 Flank steak
Vitamin B5 0.545 0.25 Flank steak
Vitamin B6 0.579 0.09 Flank steak
Vitamin B12 1.63 0.82 Flank steak
Vitamin K 1.4 Flank steak
Folate 9 1 Flank steak
Trans Fat
Saturated Fat 3.395 25.26 Flank steak
Monounsaturated Fat 3.317 32.89 Pork jowl
Polyunsaturated fat 0.322 8.11 Pork jowl
Tryptophan 0.182 0.021 Flank steak
Threonine 1.105 0.21 Flank steak
Isoleucine 1.259 0.168 Flank steak
Leucine 2.201 0.446 Flank steak
Lysine 2.338 0.528 Flank steak
Methionine 0.72 0.095 Flank steak
Phenylalanine 1.093 0.239 Flank steak
Valine 1.372 0.305 Flank steak
Histidine 0.883 0.072 Flank steak
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 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.