Flank steak vs. Pork leg — In-Depth Nutrition Comparison
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What are the main differences between flank steak and pork leg?
- Flank steak is richer in vitamin B12, zinc, vitamin B3, vitamin B6, and iron, while pork leg is higher in vitamin B1, vitamin B2, polyunsaturated fat, and monounsaturated fat.
- Pork leg's daily need coverage for vitamin B1 is 55% higher.
- Pork leg has 3 times less vitamin B12 than flank steak. Flank steak has 1.63µg of vitamin B12, while pork leg has 0.63µg.
- Flank steak is lower in saturated fat.
We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, leg (ham), whole, separable lean and fat, raw types in this comparison.
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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 CalciumCalcium | +300% |
| Contains more IronIron | +104.7% |
| Contains more CopperCopper | +26.2% |
| Contains more ZincZinc | +153.9% |
| Contains less SodiumSodium | -16.1% |
| Contains more ManganeseManganese | +155.6% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +61% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more Vitamin B12Vitamin B12 | +158.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +881.3% |
| Contains more Vitamin B2Vitamin B2 | +50.4% |
| Contains more Vitamin B5Vitamin B5 | +25.7% |
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:
17.43 g
Fats:
18.87 g
Carbs:
0 g
Water:
62.47 g
Other:
1.23 g
| Contains more ProteinProtein | +58.7% |
| Contains more FatsFats | +129.3% |
~equal in
Carbs
~0g
~equal in
Water
~62.47g
~equal in
Other
~1.23g
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
6.54 g
Monounsaturated fat:
Mono. Fat
8.38 g
Polyunsaturated fat:
Poly. Fat
2.01 g
| Contains less Sat. FatSaturated fat | -48.1% |
| Contains more Mono. FatMonounsaturated fat | +152.6% |
| Contains more Poly. FatPolyunsaturated fat | +524.2% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.075mg | 0.736mg | 55% |
| Vitamin B12 | 1.63µg | 0.63µg | 42% |
| Zinc | 4.9mg | 1.93mg | 27% |
| Protein | 27.66g | 17.43g | 20% |
| Choline | 105.4mg | 19% | |
| Vitamin B3 | 7.363mg | 4.574mg | 17% |
| Fats | 8.23g | 18.87g | 16% |
| Saturated fat | 3.395g | 6.54g | 14% |
| Vitamin B6 | 0.579mg | 0.401mg | 14% |
| Monounsaturated fat | 3.317g | 8.38g | 13% |
| Polyunsaturated fat | 0.322g | 2.01g | 11% |
| Iron | 1.74mg | 0.85mg | 11% |
| Vitamin B2 | 0.133mg | 0.2mg | 5% |
| Vitamin B5 | 0.545mg | 0.685mg | 3% |
| Calories | 192kcal | 245kcal | 3% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin E | 0.38mg | 3% | |
| Vitamin D | 20IU | 3% | |
| Cholesterol | 79mg | 73mg | 2% |
| Phosphorus | 210mg | 199mg | 2% |
| Copper | 0.082mg | 0.065mg | 2% |
| Calcium | 20mg | 5mg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Potassium | 339mg | 315mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 9µg | 7µg | 1% |
| Magnesium | 23mg | 20mg | 1% |
| Manganese | 0.009mg | 0.023mg | 1% |
| Sodium | 56mg | 47mg | 0% |
| Selenium | 29.4µg | 29.4µg | 0% |
| Tryptophan | 0.182mg | 0.208mg | 0% |
| Threonine | 1.105mg | 0.776mg | 0% |
| Isoleucine | 1.259mg | 0.787mg | 0% |
| Leucine | 2.201mg | 1.376mg | 0% |
| Lysine | 2.338mg | 1.55mg | 0% |
| Methionine | 0.72mg | 0.444mg | 0% |
| Phenylalanine | 1.093mg | 0.689mg | 0% |
| Valine | 1.372mg | 0.931mg | 0% |
| Histidine | 0.883mg | 0.659mg | 0% |
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%
42%
Minerals Daily Need Coverage Score
54%
40%
Comparison summary
Which food is lower in Cholesterol?
Pork leg is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 3.145g)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.