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Flank steak vs. Veal — In-Depth Nutrition Comparison

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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
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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.
Contains more Calcium +17.6%
Contains more Iron +75.8%
Contains less Sodium -32.5%
Contains more Zinc +26.6%
Contains more Selenium +114.6%
Contains more Copper +25.6%
Contains more Manganese +288.9%
Equal in Magnesium - 24
Equal in Phosphorus - 217
Equal in Potassium - 337
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 18% 93% 30% 11% 106% 35% 5% 75%
Contains more Calcium +17.6%
Contains more Iron +75.8%
Contains less Sodium -32.5%
Contains more Zinc +26.6%
Contains more Selenium +114.6%
Contains more Copper +25.6%
Contains more Manganese +288.9%
Equal in Magnesium - 24
Equal in Phosphorus - 217
Equal in Potassium - 337

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.
:
5
Veal
Contains more Vitamin E +153.3%
Contains more Vitamin B6 +48.5%
Contains more Vitamin B12 +28.3%
Contains more Choline +10.9%
Contains more Vitamin K +16.7%
Contains more Vitamin B2 +103%
Contains more Vitamin B5 +112.8%
Contains more Folate +22.2%
Equal in Vitamin B1 - 0.07
Equal in Vitamin B3 - 8.03
Equal in Choline - 95
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 58% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 18% 63% 151% 70% 90% 9% 159% 52% 3%
Contains more Vitamin E +153.3%
Contains more Vitamin B6 +48.5%
Contains more Vitamin B12 +28.3%
Contains more Choline +10.9%
Contains more Vitamin K +16.7%
Contains more Vitamin B2 +103%
Contains more Vitamin B5 +112.8%
Contains more Folate +22.2%
Equal in Vitamin B1 - 0.07
Equal in Vitamin B3 - 8.03
Equal in Choline - 95

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.5%
Equal in Fats - 7.56
Equal in Water - 66.76
Equal in Other - 1.3
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more Protein +13.5%
Equal in Fats - 7.56
Equal in Water - 66.76
Equal in Other - 1.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +16.8%
Contains less Saturated Fat -10.5%
Contains more Polyunsaturated fat +70.8%
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
47% 44% 9%
Saturated Fat: 3.04 g
Monounsaturated Fat: 2.84 g
Polyunsaturated fat: 0.55 g
Contains more Monounsaturated Fat +16.8%
Contains less Saturated Fat -10.5%
Contains more Polyunsaturated fat +70.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Veal
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Veal
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Flank steak
47%
Veal
Minerals Daily Need Coverage Score
54%
Flank steak
41%
Veal

Comparison summary

Which food is lower in Saturated Fat?
Veal
Veal is lower in Saturated Fat (difference - 0.355g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 24mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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?
?
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.

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.