Flank steak vs. Pork loin — In-Depth Nutrition Comparison
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How are flank steak and pork loin different?
- Flank steak is richer in vitamin B12, zinc, vitamin B3, iron, vitamin B6, and choline, while pork loin is higher in vitamin B1, vitamin B2, and selenium.
- Pork loin covers your daily need for vitamin B1, 69% more than flank steak.
- Flank steak contains 3 times more vitamin B12 than pork loin. Flank steak contains 1.63µg of vitamin B12, while pork loin contains 0.53µg.
- Pork loin is lower in cholesterol.
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, loin, whole, separable lean, and fat, raw types were used in this article.
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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 IronIron | +120.3% |
| Contains more CopperCopper | +46.4% |
| Contains more ZincZinc | +181.6% |
| Contains less SodiumSodium | -10.7% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +12.9% |
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 | +81% |
| Contains more Vitamin B3Vitamin B3 | +60.8% |
| Contains more Vitamin B6Vitamin B6 | +22.7% |
| Contains more Vitamin B12Vitamin B12 | +207.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +51.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1101.3% |
| Contains more Vitamin B2Vitamin B2 | +86.5% |
| Contains more Vitamin B5Vitamin B5 | +32.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.075mg | 0.901mg | 69% |
| Vitamin B12 | 1.63µg | 0.53µg | 46% |
| Zinc | 4.9mg | 1.74mg | 29% |
| Vitamin B3 | 7.363mg | 4.58mg | 17% |
| Protein | 27.66g | 19.74g | 16% |
| Iron | 1.74mg | 0.79mg | 12% |
| Vitamin B2 | 0.133mg | 0.248mg | 9% |
| Vitamin B6 | 0.579mg | 0.472mg | 8% |
| Selenium | 29.4µg | 33.2µg | 7% |
| Polyunsaturated fat | 0.322g | 1.34g | 7% |
| Fats | 8.23g | 12.58g | 7% |
| Monounsaturated fat | 3.317g | 5.61g | 6% |
| Choline | 105.4mg | 69.7mg | 6% |
| Cholesterol | 79mg | 63mg | 5% |
| Vitamin B5 | 0.545mg | 0.723mg | 4% |
| Saturated fat | 3.395g | 4.36g | 4% |
| Vitamin D | 0.5µg | 3% | |
| Copper | 0.082mg | 0.056mg | 3% |
| Vitamin D | 21IU | 3% | |
| Folate | 9µg | 1µg | 2% |
| Phosphorus | 210mg | 197mg | 2% |
| Potassium | 339mg | 356mg | 1% |
| Vitamin E | 0.38mg | 0.21mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Calories | 192kcal | 198kcal | 0% |
| Magnesium | 23mg | 21mg | 0% |
| Calcium | 20mg | 18mg | 0% |
| Sodium | 56mg | 50mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Manganese | 0.009mg | 0.011mg | 0% |
| Tryptophan | 0.182mg | 0.244mg | 0% |
| Threonine | 1.105mg | 0.891mg | 0% |
| Isoleucine | 1.259mg | 0.91mg | 0% |
| Leucine | 2.201mg | 1.572mg | 0% |
| Lysine | 2.338mg | 1.766mg | 0% |
| Methionine | 0.72mg | 0.514mg | 0% |
| Phenylalanine | 1.093mg | 0.785mg | 0% |
| Valine | 1.372mg | 1.064mg | 0% |
| Histidine | 0.883mg | 0.77mg | 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:
19.74 g
Fats:
12.58 g
Carbs:
0 g
Water:
66.92 g
Other:
0.76 g
| Contains more ProteinProtein | +40.1% |
| Contains more FatsFats | +52.9% |
~equal in
Carbs
~0g
~equal in
Water
~66.92g
~equal in
Other
~0.76g
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
4.36 g
Monounsaturated fat:
Mono. Fat
5.61 g
Polyunsaturated fat:
Poly. Fat
1.34 g
| Contains less Sat. FatSaturated fat | -22.1% |
| Contains more Mono. FatMonounsaturated fat | +69.1% |
| Contains more Poly. FatPolyunsaturated fat | +316.1% |
