Flank steak vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

Flank steak

Rib eye steak

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%

~equal in Magnesium ~22mg

~equal in Copper ~0.08mg

~equal in Sodium ~54mg

~equal in Selenium ~29.7µg

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

Rib eye steak

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%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.071mg

~equal in Vitamin B5 ~0.536mg

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