Flank steak vs. Porterhouse steak — In-Depth Nutrition Comparison
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What are the differences between flank steak and porterhouse steak?
- Flank steak is higher in vitamin B3, selenium, and vitamin B6; however, porterhouse steak is richer in vitamin B12, iron, vitamin B2, and copper.
- Porterhouse steak's daily need coverage for vitamin B12 is 23% more.
- Porterhouse steak contains 2 times less vitamin B3 than flank steak. Flank steak contains 7.363mg of vitamin B3, while porterhouse steak contains 4.21mg.
- Flank steak has less saturated fat.
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types 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 CalciumCalcium | +185.7% |
| Contains more PotassiumPotassium | +13.4% |
| Contains less SodiumSodium | -13.8% |
| Contains more SeleniumSelenium | +50% |
| Contains more IronIron | +69% |
| Contains more CopperCopper | +58.5% |
| Contains more ManganeseManganese | +66.7% |
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 | +111.1% |
| Contains more Vitamin B3Vitamin B3 | +74.9% |
| Contains more Vitamin B5Vitamin B5 | +73.6% |
| Contains more Vitamin B6Vitamin B6 | +58.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +15.4% |
| Contains more Vitamin B1Vitamin B1 | +32% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B12Vitamin B12 | +33.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 2.18µg | 23% |
| Vitamin B3 | 7.363mg | 4.21mg | 20% |
| Selenium | 29.4µg | 19.6µg | 18% |
| Saturated fat | 3.395g | 7.271g | 18% |
| Fats | 8.23g | 19.27g | 17% |
| Vitamin B6 | 0.579mg | 0.365mg | 16% |
| Iron | 1.74mg | 2.94mg | 15% |
| Monounsaturated fat | 3.317g | 8.65g | 13% |
| Protein | 27.66g | 23.96g | 7% |
| Vitamin B2 | 0.133mg | 0.228mg | 7% |
| Vitamin B5 | 0.545mg | 0.314mg | 5% |
| Copper | 0.082mg | 0.13mg | 5% |
| Calories | 192kcal | 276kcal | 4% |
| Cholesterol | 79mg | 67mg | 4% |
| Choline | 105.4mg | 91.3mg | 3% |
| Zinc | 4.9mg | 4.56mg | 3% |
| Polyunsaturated fat | 0.322g | 0.69g | 2% |
| Vitamin B1 | 0.075mg | 0.099mg | 2% |
| Phosphorus | 210mg | 193mg | 2% |
| Potassium | 339mg | 299mg | 1% |
| Calcium | 20mg | 7mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 9µg | 7µg | 1% |
| Vitamin E | 0.38mg | 0.18mg | 1% |
| Magnesium | 23mg | 22mg | 0% |
| Sodium | 56mg | 65mg | 0% |
| Manganese | 0.009mg | 0.015mg | 0% |
| Tryptophan | 0.182mg | 0.259mg | 0% |
| Threonine | 1.105mg | 1.104mg | 0% |
| Isoleucine | 1.259mg | 1.228mg | 0% |
| Leucine | 2.201mg | 2.105mg | 0% |
| Lysine | 2.338mg | 2.233mg | 0% |
| Methionine | 0.72mg | 0.676mg | 0% |
| Phenylalanine | 1.093mg | 1.033mg | 0% |
| Valine | 1.372mg | 1.288mg | 0% |
| Histidine | 0.883mg | 0.775mg | 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:
23.96 g
Fats:
19.27 g
Carbs:
0 g
Water:
54.66 g
Other:
2.11 g
| Contains more ProteinProtein | +15.4% |
| Contains more WaterWater | +17.4% |
| Contains more FatsFats | +134.1% |
~equal in
Carbs
~0g
~equal in
Other
~2.11g
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
7.271 g
Monounsaturated fat:
Mono. Fat
8.65 g
Polyunsaturated fat:
Poly. Fat
0.69 g
| Contains less Sat. FatSaturated fat | -53.3% |
| Contains more Mono. FatMonounsaturated fat | +160.8% |
| Contains more Poly. FatPolyunsaturated fat | +114.3% |
