Flank steak vs. Rib eye steak — In-Depth Nutrition Comparison
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A recap on differences between flank steak and rib eye steak
- Flank steak is higher in vitamin B3, choline, phosphorus, and vitamin B6, yet rib eye steak is higher in vitamin B12, vitamin B2, zinc, and iron.
- Rib eye steak covers your daily saturated fat needs 31% more than flank steak.
- Flank steak contains 2 times more choline than rib eye steak. While flank steak contains 105.4mg of choline, rib eye steak contains only 48.8mg.
- The amount of saturated fat in flank steak is lower.
Food varieties used in this article are Beef, flank, steak, separable lean,, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, rib eye steak, boneless, lip-on, separable lean,, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.
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 CalciumCalcium | +81.8% |
| Contains more PotassiumPotassium | +30.4% |
| Contains more PhosphorusPhosphorus | +38.2% |
| Contains more IronIron | +28.7% |
| Contains more ZincZinc | +20.6% |
| Contains more ManganeseManganese | +788.9% |
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 | +280% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin B6Vitamin B6 | +21.4% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +116% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +115.8% |
| Contains more Vitamin B12Vitamin B12 | +28.8% |
| Contains more Vitamin KVitamin K | +14.3% |
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:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
| Contains more ProteinProtein | +16.8% |
| Contains more WaterWater | +17.8% |
| Contains more FatsFats | +165% |
~equal in
Carbs
~0g
~equal in
Other
~0.01g
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
9.684 g
Monounsaturated fat:
Mono. Fat
10.519 g
Polyunsaturated fat:
Poly. Fat
1.027 g
| Contains less Sat. FatSaturated fat | -64.9% |
| Contains more Mono. FatMonounsaturated fat | +217.1% |
| Contains more Poly. FatPolyunsaturated fat | +218.9% |
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 3.395g | 9.684g | 29% |
| Fats | 8.23g | 21.81g | 21% |
| Vitamin B12 | 1.63µg | 2.1µg | 20% |
| Monounsaturated fat | 3.317g | 10.519g | 18% |
| Vitamin B3 | 7.363mg | 4.908mg | 15% |
| Vitamin B2 | 0.133mg | 0.287mg | 12% |
| Choline | 105.4mg | 48.8mg | 10% |
| Zinc | 4.9mg | 5.91mg | 9% |
| Protein | 27.66g | 23.69g | 8% |
| Vitamin B6 | 0.579mg | 0.477mg | 8% |
| Phosphorus | 210mg | 152mg | 8% |
| Iron | 1.74mg | 2.24mg | 6% |
| Polyunsaturated fat | 0.322g | 1.027g | 5% |
| Calories | 192kcal | 291kcal | 5% |
| Manganese | 0.009mg | 0.08mg | 3% |
| Vitamin E | 0.38mg | 0.1mg | 2% |
| Potassium | 339mg | 260mg | 2% |
| Selenium | 29.4µg | 29.7µg | 1% |
| Vitamin D | 0.2µg | 1% | |
| Vitamin A | 0µg | 8µg | 1% |
| Vitamin D | 7IU | 1% | |
| Calcium | 20mg | 11mg | 1% |
| Folate | 9µg | 6µg | 1% |
| Cholesterol | 79mg | 80mg | 0% |
| Magnesium | 23mg | 22mg | 0% |
| Copper | 0.082mg | 0.08mg | 0% |
| Sodium | 56mg | 54mg | 0% |
| Vitamin B1 | 0.075mg | 0.071mg | 0% |
| Vitamin B5 | 0.545mg | 0.536mg | 0% |
| Vitamin K | 1.4µg | 1.6µg | 0% |
| Trans fat | 1.478g | N/A | |
| Tryptophan | 0.182mg | 0.265mg | 0% |
| Threonine | 1.105mg | 1.116mg | 0% |
| Isoleucine | 1.259mg | 1.103mg | 0% |
| Leucine | 2.201mg | 2.041mg | 0% |
| Lysine | 2.338mg | 2.269mg | 0% |
| Methionine | 0.72mg | 0.641mg | 0% |
| Phenylalanine | 1.093mg | 0.95mg | 0% |
| Valine | 1.372mg | 1.184mg | 0% |
| Histidine | 0.883mg | 0.888mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.038g | N/A | |
| Omega-3 - DPA | 0g | 0.014g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 0.7g | N/A |
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%
48%
Minerals Daily Need Coverage Score
54%
56%
Comparison summary
Which food contains less Sodium?
Rib eye steak contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 6.289g)
Which food is cheaper?
Flank steak is cheaper (difference - $2)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.
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.