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Flank steak vs. Short ribs — In-Depth Nutrition Comparison

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What are the main differences between flank steak and short ribs?

  • Flank steak is richer in vitamin B3, vitamin B6, selenium, phosphorus, and vitamin B5, while short ribs are higher in vitamin B12 and iron.
  • Short ribs' daily need coverage for saturated fat is 72% higher.
  • Short ribs have 3 times less vitamin B3 than flank steak. Flank steak has 7.363mg of vitamin B3, while short ribs have 2.452mg.
  • Flank steak is lower in saturated fat.

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, rib, shortribs, separable lean, and fat, choice, cooked, braised types in this comparison.

Infographic

Flank steak vs Short ribs 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.
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 11% 3.6% 20% 87% 33% 133% 69% 6.5% 1.7% 113%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +51.3%
Contains more PhosphorusPhosphorus +29.6%
Contains more SeleniumSelenium +41.3%
Contains more IronIron +32.8%
Contains more CopperCopper +20.7%
Contains less SodiumSodium -10.7%
Contains more ManganeseManganese +44.4%
~equal in Zinc ~4.88mg

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% 0% 5.8% 11% 13% 35% 46% 15% 51% 328% 6% 3.8% 45%
Contains more Vitamin EVitamin E +31%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +200.3%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +163.2%
Contains more FolateFolate +80%
Contains more CholineCholine +28.2%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B12Vitamin B12 +60.7%
Contains more Vitamin KVitamin K +71.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Short ribs DV% diff.
Saturated fat 3.395g 17.8g 65%
Fats 8.23g 41.98g 52%
Vitamin B12 1.63µg 2.62µg 41%
Monounsaturated fat 3.317g 18.88g 39%
Vitamin B3 7.363mg 2.452mg 31%
Vitamin B6 0.579mg 0.22mg 28%
Selenium 29.4µg 20.8µg 16%
Calories 192kcal 471kcal 14%
Protein 27.66g 21.57g 12%
Polyunsaturated fat 0.322g 1.53g 8%
Iron 1.74mg 2.31mg 7%
Phosphorus 210mg 162mg 7%
Vitamin B5 0.545mg 0.252mg 6%
Cholesterol 79mg 94mg 5%
Vitamin D 0.7µg 4%
Choline 105.4mg 82.2mg 4%
Vitamin D 27IU 3%
Potassium 339mg 224mg 3%
Vitamin B1 0.075mg 0.05mg 2%
Magnesium 23mg 15mg 2%
Copper 0.082mg 0.099mg 2%
Folate 9µg 5µg 1%
Vitamin E 0.38mg 0.29mg 1%
Vitamin K 1.4µg 2.4µg 1%
Calcium 20mg 12mg 1%
Vitamin B2 0.133mg 0.15mg 1%
Zinc 4.9mg 4.88mg 0%
Sodium 56mg 50mg 0%
Manganese 0.009mg 0.013mg 0%
Tryptophan 0.182mg 0.142mg 0%
Threonine 1.105mg 0.862mg 0%
Isoleucine 1.259mg 0.981mg 0%
Leucine 2.201mg 1.716mg 0%
Lysine 2.338mg 1.823mg 0%
Methionine 0.72mg 0.562mg 0%
Phenylalanine 1.093mg 0.852mg 0%
Valine 1.372mg 1.07mg 0%
Histidine 0.883mg 0.688mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.016g 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
22% 42% 36%
Protein: 21.57 g
Fats: 41.98 g
Carbs: 0 g
Water: 35.72 g
Other: 0.73 g
Contains more ProteinProtein +28.2%
Contains more WaterWater +79.6%
Contains more FatsFats +410.1%
~equal in Carbs ~0g
~equal in Other ~0.73g

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
47% 49% 4%
Saturated fat: Sat. Fat 17.8 g
Monounsaturated fat: Mono. Fat 18.88 g
Polyunsaturated fat: Poly. Fat 1.53 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +469.2%
Contains more Poly. FatPolyunsaturated fat +375.2%

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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. Short ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168613/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.