Ground beef vs. Flank steak — In-Depth Nutrition Comparison
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Summary of differences between Ground beef and Flank steak
- Ground beef has more Vitamin B12, Zinc, and Iron, however, Flank steak is higher in Vitamin B3, Vitamin B6, Selenium, Phosphorus, and Choline.
- Ground beef covers your daily need of Vitamin B12 36% more than Flank steak.
- Ground beef has 2 times more Saturated Fat than Flank steak. While Ground beef has 6.073g of Saturated Fat, Flank steak has only 3.395g.
These are the specific foods used in this comparison Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, 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
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Calcium
+65%
Contains
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Iron
+30.5%
Contains
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Zinc
+19.2%
Contains
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Magnesium
+35.3%
Contains
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Phosphorus
+26.5%
Contains
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Potassium
+40.7%
Contains
less
Sodium
-23.3%
Contains
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Selenium
+53.9%
Equal in Copper - 0.082
Equal in Manganese - 0.009
Contains
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Calcium
+65%
Contains
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Iron
+30.5%
Contains
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Zinc
+19.2%
Contains
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Magnesium
+35.3%
Contains
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Phosphorus
+26.5%
Contains
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Potassium
+40.7%
Contains
less
Sodium
-23.3%
Contains
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Selenium
+53.9%
Equal in Copper - 0.082
Equal in Manganese - 0.009
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
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Vitamin A
+∞%
Contains
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Vitamin B2
+28.6%
Contains
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Vitamin B12
+52.8%
Contains
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Vitamin K
+107.1%
Contains
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Vitamin E
+216.7%
Contains
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Vitamin B1
+47.1%
Contains
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Vitamin B3
+82.9%
Contains
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Vitamin B6
+86.2%
Contains
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Folate
+28.6%
Equal in Vitamin B5 - 0.545
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+28.6%
Contains
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Vitamin B12
+52.8%
Contains
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Vitamin K
+107.1%
Contains
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Vitamin E
+216.7%
Contains
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Vitamin B1
+47.1%
Contains
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Vitamin B3
+82.9%
Contains
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Vitamin B6
+86.2%
Contains
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Folate
+28.6%
Equal in Vitamin B5 - 0.545
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+86.8%
Contains
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Protein
+15.9%
Equal in Water - 64.17
Protein:
23.87 g
Fats:
15.37 g
Carbs:
0 g
Water:
58.37 g
Other:
2.39 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Fats
+86.8%
Contains
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Protein
+15.9%
Equal in Water - 64.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+120.7%
Contains
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Polyunsaturated fat
+26.7%
Contains
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Saturated Fat
-44.1%
Saturated Fat:
6.073 g
Monounsaturated Fat:
7.322 g
Polyunsaturated fat:
0.408 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
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Monounsaturated Fat
+120.7%
Contains
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Polyunsaturated fat
+26.7%
Contains
less
Saturated Fat
-44.1%
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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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 | |
|
Opinion |
| Protein | 23.87g | 27.66g |
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| Fats | 15.37g | 8.23g |
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| Calories | 241kcal | 192kcal |
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| Calcium | 33mg | 20mg |
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| Iron | 2.27mg | 1.74mg |
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| Magnesium | 17mg | 23mg |
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| Phosphorus | 166mg | 210mg |
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| Potassium | 241mg | 339mg |
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| Sodium | 73mg | 56mg |
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| Zinc | 5.84mg | 4.9mg |
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| Copper | 0.079mg | 0.082mg |
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| Manganese | 0.009mg | 0.009mg | |
| Selenium | 19.1µg | 29.4µg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.12mg | 0.38mg |
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| Vitamin D | 2IU |
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| Vitamin B1 | 0.051mg | 0.075mg |
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| Vitamin B2 | 0.171mg | 0.133mg |
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| Vitamin B3 | 4.026mg | 7.363mg |
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| Vitamin B5 | 0.512mg | 0.545mg |
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| Vitamin B6 | 0.311mg | 0.579mg |
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| Folate | 7µg | 9µg |
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| Vitamin B12 | 2.49µg | 1.63µg |
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| Vitamin K | 2.9µg | 1.4µg |
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| Tryptophan | 0.121mg | 0.182mg |
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| Threonine | 0.923mg | 1.105mg |
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| Isoleucine | 1.055mg | 1.259mg |
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| Leucine | 1.861mg | 2.201mg |
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| Lysine | 1.976mg | 2.338mg |
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| Methionine | 0.614mg | 0.72mg |
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| Phenylalanine | 0.931mg | 1.093mg |
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| Valine | 1.172mg | 1.372mg |
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| Histidine | 0.775mg | 0.883mg |
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| Cholesterol | 88mg | 79mg |
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| Trans Fat | 1.173g |
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| Saturated Fat | 6.073g | 3.395g |
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| Monounsaturated Fat | 7.322g | 3.317g |
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| Polyunsaturated fat | 0.408g | 0.322g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
46%
48%
Minerals Daily Need Coverage Score
50%
54%
Comparison summary
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 2.678g)
Which food is cheaper?
Flank steak is cheaper (difference - $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.