Hamburger vs. Flank steak — In-Depth Nutrition Comparison
Compare
How are hamburgers and flank steak different?
- Hamburgers are richer in iron, vitamin B1, folate, and manganese, while flank steak is higher in vitamin B6, zinc, vitamin B3, and phosphorus.
- Flank steak covers your daily need for vitamin B6, 29% more than hamburgers.
- Hamburgers contain 24 times more manganese than flank steak. Hamburgers contain 0.217mg of manganese, while flank steak contains 0.009mg.
- Flank steak is lower in sodium.
- Hamburgers have a higher glycemic index (66) than flank steak (0).
Fast foods, hamburger; double, regular, patty; plain and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.
Infographic
Infographic link
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 | +410% |
| Contains more IronIron | +65.5% |
| Contains more ManganeseManganese | +2311.1% |
| Contains more MagnesiumMagnesium | +15% |
| Contains more PotassiumPotassium | +50% |
| Contains more ZincZinc | +70.7% |
| Contains more PhosphorusPhosphorus | +54.4% |
| Contains less SodiumSodium | -86.5% |
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 B1Vitamin B1 | +189.3% |
| Contains more Vitamin B2Vitamin B2 | +88% |
| Contains more FolateFolate | +522.2% |
| Contains more Vitamin B3Vitamin B3 | +37.2% |
| Contains more Vitamin B5Vitamin B5 | +75.8% |
| Contains more Vitamin B6Vitamin B6 | +185.2% |
| Contains more Vitamin B12Vitamin B12 | +13.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.08 g
Fats:
14.36 g
Carbs:
24.1 g
Water:
42.67 g
Other:
1.79 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +74.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-3083.3% |
| Contains more ProteinProtein | +61.9% |
| Contains more WaterWater | +50.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.096 g
Monounsaturated fat:
Mono. Fat
5.495 g
Polyunsaturated fat:
Poly. Fat
0.38 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 | +65.7% |
| Contains more Poly. FatPolyunsaturated fat | +18% |
| Contains less Sat. FatSaturated fat | -33.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 29.4µg | 53% | |
| Vitamin B6 | 0.203mg | 0.579mg | 29% |
| Protein | 17.08g | 27.66g | 21% |
| Choline | 105.4mg | 19% | |
| Zinc | 2.87mg | 4.9mg | 18% |
| Sodium | 414mg | 56mg | 16% |
| Iron | 2.88mg | 1.74mg | 14% |
| Vitamin B3 | 5.365mg | 7.363mg | 12% |
| Vitamin B1 | 0.217mg | 0.075mg | 12% |
| Folate | 56µg | 9µg | 12% |
| Cholesterol | 47mg | 79mg | 11% |
| Phosphorus | 136mg | 210mg | 11% |
| Manganese | 0.217mg | 0.009mg | 9% |
| Fats | 14.36g | 8.23g | 9% |
| Vitamin B2 | 0.25mg | 0.133mg | 9% |
| Calcium | 102mg | 20mg | 8% |
| Vitamin B12 | 1.44µg | 1.63µg | 8% |
| Saturated fat | 5.096g | 3.395g | 8% |
| Carbs | 24.1g | 0g | 8% |
| Vitamin B5 | 0.31mg | 0.545mg | 5% |
| Monounsaturated fat | 5.495g | 3.317g | 5% |
| Calories | 295kcal | 192kcal | 5% |
| Fiber | 0.9g | 0g | 4% |
| Vitamin E | 0.38mg | 3% | |
| Potassium | 226mg | 339mg | 3% |
| Fructose | 2.03g | 3% | |
| Vitamin K | 1.4µg | 1% | |
| Magnesium | 20mg | 23mg | 1% |
| Copper | 0.091mg | 0.082mg | 1% |
| Net carbs | 23.2g | 0g | N/A |
| Sugar | 4.15g | 0g | N/A |
| Trans fat | 0.814g | N/A | |
| Polyunsaturated fat | 0.38g | 0.322g | 0% |
| Tryptophan | 0.206mg | 0.182mg | 0% |
| Threonine | 0.666mg | 1.105mg | 0% |
| Isoleucine | 0.716mg | 1.259mg | 0% |
| Leucine | 1.319mg | 2.201mg | 0% |
| Lysine | 1.226mg | 2.338mg | 0% |
| Methionine | 0.37mg | 0.72mg | 0% |
| Phenylalanine | 0.677mg | 1.093mg | 0% |
| Valine | 0.823mg | 1.372mg | 0% |
| Histidine | 0.505mg | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
38%
49%
Minerals Daily Need Coverage Score
42%
54%
Comparison summary
Which food is lower in Cholesterol?
Hamburger is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 358mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 1.701g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.