Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flank steak vs. Veal — In-Depth Nutrition Comparison

Compare

Differences between flank steak and veal

  • Flank steak has more selenium, vitamin B12, vitamin B6, iron, and zinc, while veal has more vitamin B5 and vitamin B2.
  • Flank steak's daily need coverage for selenium is 29% higher.
  • Veal contains 2 times less iron than flank steak. Flank steak contains 1.74mg of iron, while veal contains 0.99mg.
  • The amount of cholesterol in flank steak is lower.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Veal, ground, cooked, broiled.

Infographic

Flank steak vs Veal 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%
Veal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Contains more CalciumCalcium +17.6%
Contains more IronIron +75.8%
Contains more ZincZinc +26.6%
Contains less SodiumSodium -32.5%
Contains more SeleniumSelenium +114.6%
Contains more CopperCopper +25.6%
Contains more ManganeseManganese +288.9%
~equal in Magnesium ~24mg
~equal in Potassium ~337mg
~equal in Phosphorus ~217mg

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%
Veal
3
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin B12Vitamin B12 +28.3%
Contains more Vitamin KVitamin K +16.7%
Contains more Vitamin B2Vitamin B2 +103%
Contains more Vitamin B5Vitamin B5 +112.8%
Contains more FolateFolate +22.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin B3 ~8.03mg
~equal in Choline ~95mg

All nutrients comparison - raw data values

Nutrient Flank steak Veal DV% diff.
Selenium 29.4µg 13.7µg 29%
Vitamin B12 1.63µg 1.27µg 15%
Vitamin B6 0.579mg 0.39mg 15%
Vitamin B5 0.545mg 1.16mg 12%
Vitamin B2 0.133mg 0.27mg 11%
Iron 1.74mg 0.99mg 9%
Zinc 4.9mg 3.87mg 9%
Cholesterol 79mg 103mg 8%
Protein 27.66g 24.38g 7%
Vitamin B3 7.363mg 8.03mg 4%
Saturated fat 3.395g 3.04g 2%
Choline 105.4mg 95mg 2%
Vitamin E 0.38mg 0.15mg 2%
Polyunsaturated fat 0.322g 0.55g 2%
Copper 0.082mg 0.103mg 2%
Folate 9µg 11µg 1%
Monounsaturated fat 3.317g 2.84g 1%
Calories 192kcal 172kcal 1%
Manganese 0.009mg 0.035mg 1%
Sodium 56mg 83mg 1%
Phosphorus 210mg 217mg 1%
Fats 8.23g 7.56g 1%
Magnesium 23mg 24mg 0%
Calcium 20mg 17mg 0%
Potassium 339mg 337mg 0%
Vitamin B1 0.075mg 0.07mg 0%
Vitamin K 1.4µg 1.2µg 0%
Tryptophan 0.182mg 0.247mg 0%
Threonine 1.105mg 1.065mg 0%
Isoleucine 1.259mg 1.201mg 0%
Leucine 2.201mg 1.94mg 0%
Lysine 2.338mg 2.009mg 0%
Methionine 0.72mg 0.569mg 0%
Phenylalanine 1.093mg 0.984mg 0%
Valine 1.372mg 1.347mg 0%
Histidine 0.883mg 0.885mg 0%

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
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more ProteinProtein +13.5%
~equal in Fats ~7.56g
~equal in Carbs ~0g
~equal in Water ~66.76g
~equal in Other ~1.3g

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
Veal
2
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains more Mono. FatMonounsaturated fat +16.8%
Contains less Sat. FatSaturated fat -10.5%
Contains more Poly. FatPolyunsaturated fat +70.8%

People also compare

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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.