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, protein, phosphorus, and vitamin B6, yet rib eye steak is higher in fats, vitamin B12, vitamin B2, and zinc.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 Vitamin DVitamin D	+∞%
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%
Phosphorus	210mg	152mg	8%
Vitamin B6	0.579mg	0.477mg	8%
Iron	1.74mg	2.24mg	6%
Calories	192kcal	291kcal	5%
Polyunsaturated fat	0.322g	1.027g	5%
Omega-6 (Linoleic acid)		0.7g	4%
Manganese	0.009mg	0.08mg	3%
Potassium	339mg	260mg	2%
Vitamin E	0.38mg	0.1mg	2%
Omega-3 (ALA)		0.038g	2%
Vitamin D*		7 IU	1%
Vitamin D		0.2µg	1%
Calcium	20mg	11mg	1%
Vitamin A	0µg	8µg	1%
Selenium	29.4µg	29.7µg	1%
Folate	9µg	6µg	1%
Protein per 100 calories	14g	8.1g	N/A
Calories per 10 g protein	69kcal	123kcal	N/A
Weight per 100 calories	52g	34g	N/A
Unsaturated / Saturated Fat ratio	1.1	1.2	N/A
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 (DPA)	0g	0.014g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.024g	N/A
Omega-6 (Eicosadienoic acid)		0.005g	N/A