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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" chart 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 Copper +25.6%
Equal in Magnesium - 24
Equal in Phosphorus - 217
Equal in Potassium - 337
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 18% 93% 30% 11% 106% 35%
Contains more Calcium +17.6%
Contains more Iron +75.8%
Contains less Sodium -32.5%
Contains more Zinc +26.6%
Contains more Copper +25.6%
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" chart 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 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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 18% 63% 151% 70% 90% 9% 159% 3%
Contains more Vitamin E +153.3%
Contains more Vitamin B6 +48.5%
Contains more Vitamin B12 +28.3%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 27.66g 24.38g Flank steak
Fats 8.23g 7.56g Flank steak
Carbs 0g 0g
Calories 192kcal 172kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 0IU 0IU
Vitamin E 0.38mg 0.15mg Flank steak
Vitamin D IU 0IU Veal
Vitamin D µg 0µg Veal
Vitamin C 0mg 0mg
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
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
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
47
Veal
Mineral Summary Score
47
Flank steak
42
Veal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
146%
Veal
Carbohydrates
0%
Flank steak
0%
Veal
Fats
38%
Flank steak
35%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.