Flank steak vs Steak - In-Depth Nutrition Comparison
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A recap on differences between Flank steak and Steak
- Flank steak is higher in Vitamin B3, Phosphorus, and Vitamin B6, yet Steak is higher in Vitamin B12, Zinc, Vitamin B2, Iron, and Monounsaturated Fat.
- Steak covers your daily Saturated Fat needs 25% more than Flank steak.
- 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 off, separable lean and fat, trimmed to 0" 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+66.7%
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Phosphorus
+28.8%
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Potassium
+21.5%
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Iron
+37.9%
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Zinc
+29.4%
Equal in Magnesium - 23
Equal in Sodium - 58
Equal in Copper - 0.085
Contains
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Calcium
+66.7%
Contains
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Phosphorus
+28.8%
Contains
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Potassium
+21.5%
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Iron
+37.9%
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Zinc
+29.4%
Equal in Magnesium - 23
Equal in Sodium - 58
Equal in Copper - 0.085
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin B3
+43%
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Vitamin B6
+15.8%
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Folate
+50%
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Vitamin A
+∞%
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Vitamin B2
+126.3%
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Vitamin B12
+35%
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Vitamin K
+14.3%
Equal in Vitamin B1 - 0.074
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Vitamin B3
+43%
Contains
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Vitamin B6
+15.8%
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Folate
+50%
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Vitamin A
+∞%
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Vitamin B2
+126.3%
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Vitamin B12
+35%
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Vitamin K
+14.3%
Equal in Vitamin B1 - 0.074
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 0g | |
| Protein | 27.66g | 24.85g |
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| Fats | 8.23g | 19.02g |
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| Carbs | 0g | 0g | |
| Calories | 192kcal | 271kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0g | 0g | |
| Fiber | 0g | 0g | |
| Calcium | 20mg | 12mg |
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| Iron | 1.74mg | 2.4mg |
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| Magnesium | 23mg | 23mg | |
| Phosphorus | 210mg | 163mg |
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| Potassium | 339mg | 279mg |
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| Sodium | 56mg | 58mg |
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| Zinc | 4.9mg | 6.34mg |
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| Copper | 0.082mg | 0.085mg |
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| Vitamin A | 0IU | 25IU |
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| Vitamin E | 0.38mg | mg |
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| Vitamin D | IU | 6IU |
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| Vitamin D | µg | 0.1µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.075mg | 0.074mg |
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| Vitamin B2 | 0.133mg | 0.301mg |
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| Vitamin B3 | 7.363mg | 5.149mg |
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| Vitamin B5 | 0.545mg | mg |
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| Vitamin B6 | 0.579mg | 0.5mg |
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| Folate | 9µg | 6µg |
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| Vitamin B12 | 1.63µg | 2.2µg |
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| Vitamin K | 1.4µg | 1.6µg |
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| Tryptophan | 0.182mg | 0.278mg |
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| Threonine | 1.105mg | 1.171mg |
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| Isoleucine | 1.259mg | 1.157mg |
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| Leucine | 2.201mg | 2.142mg |
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| Lysine | 2.338mg | 2.38mg |
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| Methionine | 0.72mg | 0.672mg |
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| Phenylalanine | 1.093mg | 0.997mg |
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| Valine | 1.372mg | 1.242mg |
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| Histidine | 0.883mg | 0.931mg |
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| Cholesterol | 79mg | 78mg |
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| Trans Fat | g | g | |
| Saturated Fat | 3.395g | 8.443g |
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| Monounsaturated Fat | 3.317g | 9.171g |
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| Polyunsaturated fat | 0.322g | 0.896g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low glycemic index diet | Equal | |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
49
Mineral Summary Score
47
52
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
149%
Carbohydrates
0%
0%
Fats
38%
88%
Comparison summary
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 5.048g)
Which food is cheaper?
Flank steak is cheaper (difference - $2.4)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.