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Flank steak vs. Yolk — In-Depth Nutrition Comparison

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Summary of differences between Flank steak and Yolk

  • Flank steak has more Vitamin B3, however, Yolk is higher in Choline, Vitamin B5, Selenium, Vitamin A RAE, Folate, Vitamin B2, and Phosphorus.
  • Yolk covers your daily need of Cholesterol 335% more than Flank steak.
  • Flank steak has 307 times more Vitamin B3 than Yolk. While Flank steak has 7.363mg of Vitamin B3, Yolk has only 0.024mg.
  • Flank steak has less Saturated Fat.

These are the specific foods used in this comparison Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Egg, yolk, raw, fresh.

Infographic

Flank steak vs Yolk 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 Magnesium +360%
Contains more Potassium +211%
Contains more Zinc +113%
Contains more Calcium +545%
Contains more Iron +56.9%
Contains more Phosphorus +85.7%
Contains less Sodium -14.3%
Contains more Manganese +511.1%
Contains more Selenium +90.5%
Equal in Copper - 0.077
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 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Magnesium +360%
Contains more Potassium +211%
Contains more Zinc +113%
Contains more Calcium +545%
Contains more Iron +56.9%
Contains more Phosphorus +85.7%
Contains less Sodium -14.3%
Contains more Manganese +511.1%
Contains more Selenium +90.5%
Equal in Copper - 0.077

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.
:
8
Yolk
Contains more Vitamin B3 +30579.2%
Contains more Vitamin B6 +65.4%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +578.9%
Contains more Vitamin B1 +134.7%
Contains more Vitamin B2 +297%
Contains more Vitamin B5 +448.6%
Contains more Folate +1522.2%
Contains more Vitamin B12 +19.6%
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 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin B3 +30579.2%
Contains more Vitamin B6 +65.4%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +578.9%
Contains more Vitamin B1 +134.7%
Contains more Vitamin B2 +297%
Contains more Vitamin B5 +448.6%
Contains more Folate +1522.2%
Contains more Vitamin B12 +19.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +74.4%
Contains more Water +22.7%
Contains more Fats +222.5%
Contains more Carbs +∞%
Equal in Other - 1.7
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Protein +74.4%
Contains more Water +22.7%
Contains more Fats +222.5%
Contains more Carbs +∞%
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +253.9%
Contains more Polyunsaturated fat +1205.6%
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +253.9%
Contains more Polyunsaturated fat +1205.6%

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 Yolk
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Yolk Opinion
Net carbs 0g 3.59g Yolk
Protein 27.66g 15.86g Flank steak
Fats 8.23g 26.54g Yolk
Carbs 0g 3.59g Yolk
Calories 192kcal 322kcal Yolk
Fructose 0.07g Yolk
Sugar 0g 0.56g Flank steak
Calcium 20mg 129mg Yolk
Iron 1.74mg 2.73mg Yolk
Magnesium 23mg 5mg Flank steak
Phosphorus 210mg 390mg Yolk
Potassium 339mg 109mg Flank steak
Sodium 56mg 48mg Yolk
Zinc 4.9mg 2.3mg Flank steak
Copper 0.082mg 0.077mg Flank steak
Manganese 0.009mg 0.055mg Yolk
Selenium 29.4µg 56µg Yolk
Vitamin A 0IU 1442IU Yolk
Vitamin A RAE 0µg 381µg Yolk
Vitamin E 0.38mg 2.58mg Yolk
Vitamin D 218IU Yolk
Vitamin D 5.4µg Yolk
Vitamin B1 0.075mg 0.176mg Yolk
Vitamin B2 0.133mg 0.528mg Yolk
Vitamin B3 7.363mg 0.024mg Flank steak
Vitamin B5 0.545mg 2.99mg Yolk
Vitamin B6 0.579mg 0.35mg Flank steak
Folate 9µg 146µg Yolk
Vitamin B12 1.63µg 1.95µg Yolk
Vitamin K 1.4µg 0.7µg Flank steak
Tryptophan 0.182mg 0.177mg Flank steak
Threonine 1.105mg 0.687mg Flank steak
Isoleucine 1.259mg 0.866mg Flank steak
Leucine 2.201mg 1.399mg Flank steak
Lysine 2.338mg 1.217mg Flank steak
Methionine 0.72mg 0.378mg Flank steak
Phenylalanine 1.093mg 0.681mg Flank steak
Valine 1.372mg 0.949mg Flank steak
Histidine 0.883mg 0.416mg Flank steak
Cholesterol 79mg 1085mg Flank steak
Saturated Fat 3.395g 9.551g Flank steak
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 3.317g 11.738g Yolk
Polyunsaturated fat 0.322g 4.204g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Yolk
Low Fats diet ok
Low Carbs diet ok
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
48%
Flank steak
90%
Yolk
Minerals Daily Need Coverage Score
54%
Flank steak
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.56g)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 1006mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.156g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.