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 for 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 more CalciumCalcium | +65% |
| Contains more IronIron | +30.5% |
| Contains more ZincZinc | +19.2% |
| Contains more MagnesiumMagnesium | +35.3% |
| Contains more PotassiumPotassium | +40.7% |
| Contains more PhosphorusPhosphorus | +26.5% |
| Contains less SodiumSodium | -23.3% |
| Contains more SeleniumSelenium | +53.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +28.6% |
| Contains more Vitamin B12Vitamin B12 | +52.8% |
| Contains more Vitamin KVitamin K | +107.1% |
| Contains more Vitamin EVitamin E | +216.7% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +82.9% |
| Contains more Vitamin B6Vitamin B6 | +86.2% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +44% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more FatsFats | +86.8% |
| Contains more OtherOther | +-4083.3% |
| Contains more ProteinProtein | +15.9% |
~equal in
Carbs
~0g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.073 g
Monounsaturated fat:
Mono. Fat
7.322 g
Polyunsaturated fat:
Poly. Fat
0.408 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +120.7% |
| Contains more Poly. FatPolyunsaturated fat | +26.7% |
| Contains less Sat. FatSaturated 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 Cholesterol |
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| Lower in Sodium |
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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 | |
|
DV% diff. |
| Vitamin B12 | 2.49µg | 1.63µg | 36% |
| Vitamin B6 | 0.311mg | 0.579mg | 21% |
| Vitamin B3 | 4.026mg | 7.363mg | 21% |
| Selenium | 19.1µg | 29.4µg | 19% |
| Saturated fat | 6.073g | 3.395g | 12% |
| Fats | 15.37g | 8.23g | 11% |
| Monounsaturated fat | 7.322g | 3.317g | 10% |
| Zinc | 5.84mg | 4.9mg | 9% |
| Protein | 23.87g | 27.66g | 8% |
| Iron | 2.27mg | 1.74mg | 7% |
| Choline | 73.2mg | 105.4mg | 6% |
| Phosphorus | 166mg | 210mg | 6% |
| Potassium | 241mg | 339mg | 3% |
| Vitamin B2 | 0.171mg | 0.133mg | 3% |
| Cholesterol | 88mg | 79mg | 3% |
| Vitamin E | 0.12mg | 0.38mg | 2% |
| Vitamin B1 | 0.051mg | 0.075mg | 2% |
| Calories | 241kcal | 192kcal | 2% |
| Folate | 7µg | 9µg | 1% |
| Vitamin K | 2.9µg | 1.4µg | 1% |
| Polyunsaturated fat | 0.408g | 0.322g | 1% |
| Vitamin B5 | 0.512mg | 0.545mg | 1% |
| Sodium | 73mg | 56mg | 1% |
| Calcium | 33mg | 20mg | 1% |
| Magnesium | 17mg | 23mg | 1% |
| Vitamin D | 2IU | 0% | |
| Copper | 0.079mg | 0.082mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Manganese | 0.009mg | 0.009mg | 0% |
| Trans fat | 1.173g | N/A | |
| Tryptophan | 0.121mg | 0.182mg | 0% |
| Threonine | 0.923mg | 1.105mg | 0% |
| Isoleucine | 1.055mg | 1.259mg | 0% |
| Leucine | 1.861mg | 2.201mg | 0% |
| Lysine | 1.976mg | 2.338mg | 0% |
| Methionine | 0.614mg | 0.72mg | 0% |
| Phenylalanine | 0.931mg | 1.093mg | 0% |
| Valine | 1.172mg | 1.372mg | 0% |
| Histidine | 0.775mg | 0.883mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.008g | N/A |
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
46%
49%
Minerals Daily Need Coverage Score
50%
54%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 17mg)
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?
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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.