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.

Hamburger

Flank steak

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.

Hamburger

Flank steak

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

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%