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  6. Flank steak vs. Rib eye steak

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

Flank steak vs Rib eye steak infographic
Infographic link

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.
Flank steak
Flank steak
5
:
5
Rib eye steak
Rib eye steak
Contains more Calcium +81.8%
Contains more Phosphorus +38.2%
Contains more Potassium +30.4%
Contains more Iron +28.7%
Contains more Zinc +20.6%
Contains more Manganese +788.9%
Equal in Magnesium - 22
Equal in Sodium - 54
Equal in Copper - 0.08
Equal in Selenium - 29.7
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +81.8%
Contains more Phosphorus +38.2%
Contains more Potassium +30.4%
Contains more Iron +28.7%
Contains more Zinc +20.6%
Contains more Manganese +788.9%
Equal in Magnesium - 22
Equal in Sodium - 54
Equal in Copper - 0.08
Equal in Selenium - 29.7

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.
Flank steak
Flank steak
6
:
5
Rib eye steak
Rib eye steak
Contains more Vitamin E +280%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +21.4%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +115.8%
Contains more Vitamin B12 +28.8%
Contains more Vitamin K +14.3%
Equal in Vitamin B1 - 0.071
Equal in Vitamin B5 - 0.536
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin E +280%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +21.4%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +115.8%
Contains more Vitamin B12 +28.8%
Contains more Vitamin K +14.3%
Equal in Vitamin B1 - 0.071
Equal in Vitamin B5 - 0.536

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Rib eye steak
Rib eye steak
Contains more Protein +16.8%
Contains more Water +17.8%
Contains more Fats +165%
Equal in Other - 0.01
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Protein +16.8%
Contains more Water +17.8%
Contains more Fats +165%
Equal in Other - 0.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Rib eye steak
Rib eye steak
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +217.1%
Contains more Polyunsaturated fat +218.9%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +217.1%
Contains more Polyunsaturated 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.
Flank steak Rib eye steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Rib eye steak Opinion
Protein 27.66g 23.69g Flank steak
Fats 8.23g 21.81g Rib eye steak
Calories 192kcal 291kcal Rib eye steak
Calcium 20mg 11mg Flank steak
Iron 1.74mg 2.24mg Rib eye steak
Magnesium 23mg 22mg Flank steak
Phosphorus 210mg 152mg Flank steak
Potassium 339mg 260mg Flank steak
Sodium 56mg 54mg Rib eye steak
Zinc 4.9mg 5.91mg Rib eye steak
Copper 0.082mg 0.08mg Flank steak
Manganese 0.009mg 0.08mg Rib eye steak
Selenium 29.4µg 29.7µg Rib eye steak
Vitamin A 0IU 25IU Rib eye steak
Vitamin A RAE 0µg 8µg Rib eye steak
Vitamin E 0.38mg 0.1mg Flank steak
Vitamin D 7IU Rib eye steak
Vitamin D 0.2µg Rib eye steak
Vitamin B1 0.075mg 0.071mg Flank steak
Vitamin B2 0.133mg 0.287mg Rib eye steak
Vitamin B3 7.363mg 4.908mg Flank steak
Vitamin B5 0.545mg 0.536mg Flank steak
Vitamin B6 0.579mg 0.477mg Flank steak
Folate 9µg 6µg Flank steak
Vitamin B12 1.63µg 2.1µg Rib eye steak
Vitamin K 1.4µg 1.6µg Rib eye steak
Tryptophan 0.182mg 0.265mg Rib eye steak
Threonine 1.105mg 1.116mg Rib eye steak
Isoleucine 1.259mg 1.103mg Flank steak
Leucine 2.201mg 2.041mg Flank steak
Lysine 2.338mg 2.269mg Flank steak
Methionine 0.72mg 0.641mg Flank steak
Phenylalanine 1.093mg 0.95mg Flank steak
Valine 1.372mg 1.184mg Flank steak
Histidine 0.883mg 0.888mg Rib eye steak
Cholesterol 79mg 80mg Flank steak
Trans Fat 1.478g Flank steak
Saturated Fat 3.395g 9.684g Flank steak
Omega-3 - DHA 0g 0.001g Rib eye steak
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DPA 0g 0.014g Rib eye steak
Monounsaturated Fat 3.317g 10.519g Rib eye steak
Polyunsaturated fat 0.322g 1.027g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Rib eye steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
48%
Flank steak
50%
Rib eye steak
Minerals Daily Need Coverage Score
54%
Flank steak
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.289g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.