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  6. Lamb leg vs. Flank steak

Lamb leg vs. Flank steak — In-Depth Nutrition Comparison

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How are lamb leg and flank steak different?

  • Lamb leg is higher in vitamin B12, vitamin B2, and polyunsaturated fat; however, flank steak is richer in vitamin B6, selenium, zinc, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B12 for lamb leg is 36% higher.
  • Lamb leg contains 4 times more polyunsaturated fat than flank steak. While lamb leg contains 1.35g of polyunsaturated fat, flank steak contains only 0.322g.
  • Flank steak has less saturated fat.

Lamb, domestic, leg, whole (shank and sirloin), separable lean, and fat, trimmed to 1/4" fat, choice, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Lamb leg 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 16% 2.7% 22% 62% 38% 91% 73% 7.3% 2.6% 113%
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 CopperCopper +37.8%
Contains more ManganeseManganese +122.2%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +36.1%
Contains more ZincZinc +47.6%
Contains more PhosphorusPhosphorus +23.5%
Contains more SeleniumSelenium +42%
~equal in Magnesium ~23mg
~equal in Iron ~1.74mg
~equal in Sodium ~56mg

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% 4.2% 0% 33% 53% 117% 41% 35% 313% 0% 14% 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 +73.3%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin B12Vitamin B12 +53.4%
Contains more FolateFolate +111.1%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B6Vitamin B6 +286%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Lamb leg Flank steak DV% diff.
Vitamin B12 2.5µg 1.63µg 36%
Vitamin B6 0.15mg 0.579mg 33%
Protein 17.91g 27.66g 20%
Choline 105.4mg 19%
Saturated fat 7.43g 3.395g 18%
Selenium 20.7µg 29.4µg 16%
Zinc 3.32mg 4.9mg 14%
Fats 17.07g 8.23g 14%
Monounsaturated fat 7g 3.317g 9%
Polyunsaturated fat 1.35g 0.322g 7%
Vitamin B2 0.23mg 0.133mg 7%
Vitamin B3 6.26mg 7.363mg 7%
Phosphorus 170mg 210mg 6%
Vitamin B1 0.13mg 0.075mg 5%
Potassium 249mg 339mg 3%
Copper 0.113mg 0.082mg 3%
Folate 19µg 9µg 3%
Cholesterol 69mg 79mg 3%
Vitamin B5 0.69mg 0.545mg 3%
Calories 230kcal 192kcal 2%
Vitamin K 1.4µg 1%
Vitamin E 0.21mg 0.38mg 1%
Iron 1.66mg 1.74mg 1%
Calcium 9mg 20mg 1%
Magnesium 23mg 23mg 0%
Sodium 56mg 56mg 0%
Manganese 0.02mg 0.009mg 0%
Tryptophan 0.209mg 0.182mg 0%
Threonine 0.767mg 1.105mg 0%
Isoleucine 0.864mg 1.259mg 0%
Leucine 1.393mg 2.201mg 0%
Lysine 1.582mg 2.338mg 0%
Methionine 0.46mg 0.72mg 0%
Phenylalanine 0.729mg 1.093mg 0%
Valine 0.967mg 1.372mg 0%
Histidine 0.567mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 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 +107.4%
Contains more OtherOther +-1266.7%
Contains more ProteinProtein +54.4%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 44% 9%
Saturated fat: Sat. Fat 7.43 g
Monounsaturated fat: Mono. Fat 7 g
Polyunsaturated fat: Poly. Fat 1.35 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 +111%
Contains more Poly. FatPolyunsaturated fat +319.3%
Contains less Sat. FatSaturated fat -54.3%

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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. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/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.