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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
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
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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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 | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
47%
Minerals Daily Need Coverage Score
54%
41%
Comparison summary
Which food is lower in Saturated fat?
Veal is lower in Saturated fat (difference - 0.355g)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 27mg)
Which food is cheaper?
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?
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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?
?
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.