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.
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.
| 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% |
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% |
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% |
