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  6. Flank steak vs. Roast beef

Flank steak vs. Roast beef — In-Depth Nutrition Comparison

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Differences between flank steak and roast beef

  • Flank steak has more selenium, zinc, choline, vitamin B3, and vitamin B6, while roast beef has more vitamin B12 and potassium.
  • Roast beef's daily need coverage for sodium is 35% higher.
  • Roast beef contains 3 times less saturated fat than flank steak. Flank steak contains 3.395g of saturated fat, while roast beef contains 1.318g.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Roast beef, deli style, prepackaged, sliced.

Infographic

Flank steak vs Roast beef 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +300%
Contains more ZincZinc +53.1%
Contains less SodiumSodium -93.4%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +17.8%
Contains more PhosphorusPhosphorus +15.2%
Contains more ManganeseManganese +66.7%
~equal in Copper ~0.086mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more FolateFolate +80%
Contains more CholineCholine +140.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.9%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B12Vitamin B12 +25.2%
Contains more Vitamin KVitamin K +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.566mg

All nutrients comparison - raw data values

Nutrient Flank steak Roast beef DV% diff.
Sodium 56mg 853mg 35%
Selenium 29.4µg 14.7µg 27%
Protein 27.66g 18.62g 18%
Vitamin B12 1.63µg 2.04µg 17%
Zinc 4.9mg 3.2mg 15%
Choline 105.4mg 43.9mg 11%
Vitamin B3 7.363mg 5.581mg 11%
Saturated fat 3.395g 1.318g 9%
Cholesterol 79mg 51mg 9%
Vitamin B6 0.579mg 0.46mg 9%
Potassium 339mg 647mg 9%
Fats 8.23g 3.69g 7%
Vitamin B2 0.133mg 0.213mg 6%
Phosphorus 210mg 242mg 5%
Monounsaturated fat 3.317g 1.521g 4%
Calories 192kcal 115kcal 4%
Iron 1.74mg 2.05mg 4%
Vitamin B1 0.075mg 0.043mg 3%
Calcium 20mg 5mg 2%
Folate 9µg 5µg 1%
Vitamin E 0.38mg 0.49mg 1%
Magnesium 23mg 20mg 1%
Net carbs 0g 0.64g N/A
Carbs 0g 0.64g 0%
Vitamin D 1IU 0%
Sugar 0g 0.29g N/A
Copper 0.082mg 0.086mg 0%
Vitamin A 0µg 3µg 0%
Manganese 0.009mg 0.015mg 0%
Vitamin B5 0.545mg 0.566mg 0%
Vitamin K 1.4µg 1.6µg 0%
Trans fat 0.148g N/A
Polyunsaturated fat 0.322g 0.27g 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - EPA 0g 0.007g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.14g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +48.5%
Contains more FatsFats +123%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.9%
~equal in Other ~3.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Mono. FatMonounsaturated fat +118.1%
Contains more Poly. FatPolyunsaturated fat +19.3%
Contains less Sat. FatSaturated fat -61.2%

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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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.