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Ground meat vs Flank steak - In-Depth Nutrition Comparison

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Summary of differences between Ground meat and Flank steak

  • Ground meat has more Vitamin B12, Zinc, and Iron, however Flank steak is higher in Vitamin B3, Vitamin B6, Selenium, Phosphorus, and Choline.
  • Ground meat covers your daily need of Vitamin B12 36% more than Flank steak.
  • Ground meat has 2 times more Saturated Fat than Flank steak. While Ground meat 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.

Infographic

Ground meat vs Flank steak 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 +65%
Contains more Iron +30.5%
Contains more Zinc +19.2%
Contains more Magnesium +35.3%
Contains more Phosphorus +26.5%
Contains more Potassium +40.7%
Contains less Sodium -23.3%
Equal in Copper - 0.082
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 86% 13% 72% 22% 10% 160% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Calcium +65%
Contains more Iron +30.5%
Contains more Zinc +19.2%
Contains more Magnesium +35.3%
Contains more Phosphorus +26.5%
Contains more Potassium +40.7%
Contains less Sodium -23.3%
Equal in Copper - 0.082

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B12 +52.8%
Contains more Vitamin K +107.1%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +82.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +28.6%
Equal in Vitamin B5 - 0.545
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 8%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B12 +52.8%
Contains more Vitamin K +107.1%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +82.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +28.6%
Equal in Vitamin B5 - 0.545

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.
Ground meat Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Ground meat Flank steak Opinion
Net carbs 0g 0g
Protein 23.87g 27.66g Flank steak
Fats 15.37g 8.23g Ground meat
Carbs 0g 0g
Calories 241kcal 192kcal Ground meat
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 33mg 20mg Ground meat
Iron 2.27mg 1.74mg Ground meat
Magnesium 17mg 23mg Flank steak
Phosphorus 166mg 210mg Flank steak
Potassium 241mg 339mg Flank steak
Sodium 73mg 56mg Flank steak
Zinc 5.84mg 4.9mg Ground meat
Copper 0.079mg 0.082mg Flank steak
Vitamin A 9IU 0IU Ground meat
Vitamin E 0.12mg 0.38mg Flank steak
Vitamin D 2IU IU Ground meat
Vitamin D 0µg µg Ground meat
Vitamin C 0mg 0mg
Vitamin B1 0.051mg 0.075mg Flank steak
Vitamin B2 0.171mg 0.133mg Ground meat
Vitamin B3 4.026mg 7.363mg Flank steak
Vitamin B5 0.512mg 0.545mg Flank steak
Vitamin B6 0.311mg 0.579mg Flank steak
Folate 7µg 9µg Flank steak
Vitamin B12 2.49µg 1.63µg Ground meat
Vitamin K 2.9µg 1.4µg Ground meat
Tryptophan 0.121mg 0.182mg Flank steak
Threonine 0.923mg 1.105mg Flank steak
Isoleucine 1.055mg 1.259mg Flank steak
Leucine 1.861mg 2.201mg Flank steak
Lysine 1.976mg 2.338mg Flank steak
Methionine 0.614mg 0.72mg Flank steak
Phenylalanine 0.931mg 1.093mg Flank steak
Valine 1.172mg 1.372mg Flank steak
Histidine 0.775mg 0.883mg Flank steak
Cholesterol 88mg 79mg Flank steak
Trans Fat 1.173g g Flank steak
Saturated Fat 6.073g 3.395g Flank steak
Monounsaturated Fat 7.322g 3.317g Ground meat
Polyunsaturated fat 0.408g 0.322g Ground meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground meat Flank steak
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
46
Ground meat
48
Flank steak
Mineral Summary Score
49
Ground meat
47
Flank steak

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
143%
Ground meat
166%
Flank steak
Carbohydrates
0%
Ground meat
0%
Flank steak
Fats
71%
Ground meat
38%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.678g)
Which food is cheaper?
Flank steak
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.

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. Ground meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.