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Hamburger vs. Flank steak — In-Depth Nutrition Comparison

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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

Hamburger 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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%
~equal in Copper ~0.082mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
28% 8% 64%
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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
48% 47% 5%
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.
Hamburger Flank steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hamburger Flank steak 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?

ok
ok
is better in case of low diet
Hamburger Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
38%
Hamburger
49%
Flank steak
Minerals Daily Need Coverage Score
42%
Hamburger
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Hamburger
Hamburger is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 358mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 1.701g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Flank steak
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.

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

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.