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  6. Flank steak vs. Pork spare ribs

Flank steak vs. Pork spare ribs — In-Depth Nutrition Comparison

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What are the main differences between flank steak and pork spare ribs?

  • Flank steak is richer in vitamin B12, zinc, vitamin B3, selenium, iron, phosphorus, and choline, while pork spare ribs are higher in vitamin B1 and vitamin B2.
  • Flank steak's daily need coverage for vitamin B12 is 52% higher.
  • Pork spare ribs have 2 times less zinc than flank steak. Flank steak has 4.9mg of zinc, while pork spare ribs have 2.5mg.
  • 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, spareribs, separable lean,, and fat, raw types in this comparison.

Infographic

Flank steak vs Pork spare ribs 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 11% 4.5% 21% 34% 27% 68% 60% 11% 1.3% 120%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +40.1%
Contains more IronIron +91.2%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +48.9%
Contains less SodiumSodium -30.9%
Contains more SeleniumSelenium +33.6%
Contains more ManganeseManganese +11.1%
~equal in Copper ~0.08mg

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% 0% 7.4% 35% 80% 58% 87% 38% 132% 48% 0% 0% 33%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B12Vitamin B12 +328.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +76.5%
Contains more Vitamin B1Vitamin B1 +325.3%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B5Vitamin B5 +14.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.37mg
~equal in Vitamin B6 ~0.574mg

All nutrients comparison - raw data values

Nutrient Flank steak Pork spare ribs DV% diff.
Vitamin B12 1.63µg 0.38µg 52%
Polyunsaturated fat 0.322g 3.953g 24%
Protein 27.66g 15.47g 24%
Fats 8.23g 23.4g 23%
Zinc 4.9mg 2.5mg 22%
Vitamin B1 0.075mg 0.319mg 20%
Saturated fat 3.395g 7.529g 19%
Vitamin B3 7.363mg 4.662mg 17%
Selenium 29.4µg 22µg 13%
Monounsaturated fat 3.317g 8.542g 13%
Vitamin D 2.3µg 12%
Vitamin D 91IU 11%
Phosphorus 210mg 141mg 10%
Iron 1.74mg 0.91mg 10%
Vitamin B2 0.133mg 0.251mg 9%
Choline 105.4mg 59.7mg 8%
Calories 192kcal 277kcal 4%
Potassium 339mg 242mg 3%
Vitamin B5 0.545mg 0.625mg 2%
Magnesium 23mg 16mg 2%
Folate 9µg 0µg 2%
Sodium 56mg 81mg 1%
Vitamin K 1.4µg 0µg 1%
Calcium 20mg 15mg 1%
Cholesterol 79mg 80mg 0%
Copper 0.082mg 0.08mg 0%
Vitamin E 0.38mg 0.37mg 0%
Manganese 0.009mg 0.01mg 0%
Vitamin B6 0.579mg 0.574mg 0%
Trans fat 0.222g N/A
Tryptophan 0.182mg 0.163mg 0%
Threonine 1.105mg 0.695mg 0%
Isoleucine 1.259mg 0.761mg 0%
Leucine 2.201mg 1.318mg 0%
Lysine 2.338mg 1.435mg 0%
Methionine 0.72mg 0.426mg 0%
Phenylalanine 1.093mg 0.65mg 0%
Valine 1.372mg 0.809mg 0%
Histidine 0.883mg 0.668mg 0%
Omega-3 - ALA 0.081g N/A
Omega-6 - Eicosadienoic acid 0.079g N/A
Omega-6 - Linoleic acid 3.146g N/A

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
15% 23% 60%
Protein: 15.47 g
Fats: 23.4 g
Carbs: 0 g
Water: 59.75 g
Other: 1.38 g
Contains more ProteinProtein +78.8%
Contains more FatsFats +184.3%
~equal in Carbs ~0g
~equal in Water ~59.75g
~equal in Other ~1.38g

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% 43% 20%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 8.542 g
Polyunsaturated fat: Poly. Fat 3.953 g
Contains less Sat. FatSaturated fat -54.9%
Contains more Mono. FatMonounsaturated fat +157.5%
Contains more Poly. FatPolyunsaturated fat +1127.6%

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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 spare ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167853/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.