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  6. Flank steak vs. Steak

Flank steak vs. Steak — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Flank steak vs Steak 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%
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +21.5%
Contains more PhosphorusPhosphorus +28.8%
Contains more ManganeseManganese +∞%
Contains more IronIron +37.9%
Contains more ZincZinc +29.4%
~equal in Magnesium ~23mg
~equal in Copper ~0.085mg
~equal in Sodium ~58mg
~equal in Selenium ~31.8µg

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%
Steak
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B12Vitamin B12 +35%
Contains more Vitamin KVitamin K +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Flank steak Steak DV% diff.
Vitamin B12 1.63µg 2.2µg 24%
Saturated fat 3.395g 8.443g 23%
Choline 105.4mg 19%
Fats 8.23g 19.02g 17%
Monounsaturated fat 3.317g 9.171g 15%
Vitamin B3 7.363mg 5.149mg 14%
Zinc 4.9mg 6.34mg 13%
Vitamin B2 0.133mg 0.301mg 13%
Vitamin B5 0.545mg 11%
Iron 1.74mg 2.4mg 8%
Phosphorus 210mg 163mg 7%
Vitamin B6 0.579mg 0.5mg 6%
Protein 27.66g 24.85g 6%
Selenium 29.4µg 31.8µg 4%
Polyunsaturated fat 0.322g 0.896g 4%
Calories 192kcal 271kcal 4%
Vitamin E 0.38mg 3%
Potassium 339mg 279mg 2%
Vitamin D 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 6IU 1%
Folate 9µg 6µg 1%
Calcium 20mg 12mg 1%
Cholesterol 79mg 78mg 0%
Magnesium 23mg 23mg 0%
Copper 0.082mg 0.085mg 0%
Sodium 56mg 58mg 0%
Manganese 0.009mg 0%
Vitamin B1 0.075mg 0.074mg 0%
Vitamin K 1.4µg 1.6µg 0%
Tryptophan 0.182mg 0.278mg 0%
Threonine 1.105mg 1.171mg 0%
Isoleucine 1.259mg 1.157mg 0%
Leucine 2.201mg 2.142mg 0%
Lysine 2.338mg 2.38mg 0%
Methionine 0.72mg 0.672mg 0%
Phenylalanine 1.093mg 0.997mg 0%
Valine 1.372mg 1.242mg 0%
Histidine 0.883mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +11.3%
Contains more WaterWater +15.4%
Contains more FatsFats +131.1%
~equal in Carbs ~0g
~equal in Other ~0.54g

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -59.8%
Contains more Mono. FatMonounsaturated fat +176.5%
Contains more Poly. FatPolyunsaturated fat +178.3%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.