Flank steak vs. T bone steak — In-Depth Nutrition Comparison

Compare

The main differences between flank steak and t bone steak

Flank steak is richer in choline and vitamin B3, yet t bone steak is richer in iron, vitamin B6, vitamin B12, vitamin B2, and monounsaturated fat.
Daily need coverage for iron for t bone steak is 23% higher.
Flank steak contains 2 times more choline than t bone steak. Flank steak contains 105.4mg of choline, while t bone steak contains 66.1mg.
Flank steak contains less saturated fat.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, short loin, t-bone steak, bone-in, separable lean, only, trimmed to 1/8" fat, choice, cooked, grilled.

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.

Flank steak

T bone steak

Contains more MagnesiumMagnesium	+15%
Contains more PotassiumPotassium	+21.1%
Contains less SodiumSodium	-17.6%
Contains more ManganeseManganese	+125%

Contains more IronIron

+105.2%

~equal in Calcium ~19mg

~equal in Copper ~0.079mg

~equal in Zinc ~4.69mg

~equal in Phosphorus ~210mg

~equal in Selenium ~30.4µg

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.

Flank steak

T bone steak

Contains more Vitamin EVitamin E	+171.4%
Contains more Vitamin B1Vitamin B1	+31.6%
Contains more Vitamin B3Vitamin B3	+17%
Contains more Vitamin B5Vitamin B5	+77.5%
Contains more FolateFolate	+28.6%
Contains more CholineCholine	+59.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+103%
Contains more Vitamin B6Vitamin B6	+30.9%
Contains more Vitamin B12Vitamin B12	+16%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~1.5µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.74mg	3.57mg	23%
Vitamin B6	0.579mg	0.758mg	14%
Vitamin B2	0.133mg	0.27mg	11%
Vitamin B12	1.63µg	1.89µg	11%
Choline	105.4mg	66.1mg	7%
Vitamin B3	7.363mg	6.292mg	7%
Monounsaturated fat	3.317g	5.159g	5%
Saturated fat	3.395g	4.6g	5%
Vitamin B5	0.545mg	0.307mg	5%
Fats	8.23g	11.05g	4%
Potassium	339mg	280mg	2%
Selenium	29.4µg	30.4µg	2%
Zinc	4.9mg	4.69mg	2%
Polyunsaturated fat	0.322g	0.583g	2%
Vitamin E	0.38mg	0.14mg	2%
Vitamin B1	0.075mg	0.057mg	2%
Folate	9µg	7µg	1%
Calories	192kcal	217kcal	1%
Vitamin D		0.1µg	1%
Sodium	56mg	68mg	1%
Magnesium	23mg	20mg	1%
Cholesterol	79mg	81mg	1%
Protein	27.66g	27.48g	0%
Vitamin D		3IU	0%
Calcium	20mg	19mg	0%
Copper	0.082mg	0.079mg	0%
Phosphorus	210mg	210mg	0%
Vitamin A	0µg	1µg	0%
Manganese	0.009mg	0.004mg	0%
Vitamin K	1.4µg	1.5µg	0%
Trans fat		0.595g	N/A
Tryptophan	0.182mg	0.325mg	0%
Threonine	1.105mg	1.349mg	0%
Isoleucine	1.259mg	1.343mg	0%
Leucine	2.201mg	2.46mg	0%
Lysine	2.338mg	2.74mg	0%
Methionine	0.72mg	0.762mg	0%
Phenylalanine	1.093mg	1.143mg	0%
Valine	1.372mg	1.421mg	0%
Histidine	0.883mg	1.05mg	0%
Omega-3 - EPA	0g	0.002g	N/A
Omega-3 - ALA		0.02g	N/A
Omega-3 - DPA	0g	0.013g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.019g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		0.373g	N/A