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Lamb and mutton vs Flank steak - In-Depth Nutrition Comparison

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Significant differences between Lamb and mutton and Flank steak

  • Lamb and mutton has more Vitamin B12, and Vitamin B2, however Flank steak is richer in Vitamin B6, and Selenium.
  • Lamb and mutton covers your daily Vitamin B12 needs 38% more than Flank steak.
  • Flank steak has 3 times less Saturated Fat than Lamb and mutton. Lamb and mutton has 8.83g of Saturated Fat, while Flank steak has 3.395g.

Specific food types used in this comparison are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

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Lamb and mutton 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 Copper +45.1%
Contains more Calcium +17.6%
Contains more Phosphorus +11.7%
Contains less Sodium -22.2%
Equal in Iron - 1.74
Equal in Potassium - 339
Equal in Magnesium - 23
Equal in Zinc - 4.9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 6% 28% 17% 40% 122% 81% 10%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Copper +45.1%
Contains more Calcium +17.6%
Contains more Phosphorus +11.7%
Contains less Sodium -22.2%
Equal in Iron - 1.74
Equal in Potassium - 339
Equal in Magnesium - 23
Equal in Zinc - 4.9

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 B1 +33.3%
Contains more Vitamin B2 +88%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B12 +56.4%
Contains more Vitamin K +228.6%
Contains more Folate +100%
Contains more Vitamin E +171.4%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +345.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 3% 25% 58% 125% 40% 30% 319% 12% 14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +88%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B12 +56.4%
Contains more Vitamin K +228.6%
Contains more Folate +100%
Contains more Vitamin E +171.4%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +345.4%

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
52
Lamb and mutton
48
Flank steak
Mineral Summary Score
46
Lamb and mutton
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
147%
Lamb and mutton
166%
Flank steak
Carbohydrates
0%
Lamb and mutton
0%
Flank steak
Fats
97%
Lamb and mutton
38%
Flank steak

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.
Lamb and mutton Flank steak
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb and mutton Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is richer in vitamins?
Lamb and mutton
Lamb and mutton is relatively richer in vitamins
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 18mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 5.435g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.3)
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.

All nutrients comparison - raw data values

Nutrient Lamb and mutton Flank steak Opinion
Calories 294 192 Lamb and mutton
Protein 24.52 27.66 Flank steak
Fats 20.94 8.23 Lamb and mutton
Vitamin C 0 0
Carbs 0 0
Cholesterol 97 79 Flank steak
Vitamin D 2 Lamb and mutton
Iron 1.88 1.74 Lamb and mutton
Calcium 17 20 Flank steak
Potassium 310 339 Flank steak
Magnesium 23 23
Sugar 0 0
Fiber 0 0
Copper 0.119 0.082 Lamb and mutton
Zinc 4.46 4.9 Flank steak
Starch
Phosphorus 188 210 Flank steak
Sodium 72 56 Flank steak
Vitamin A 0 0
Vitamin E 0.14 0.38 Flank steak
Vitamin D 0.1 Lamb and mutton
Vitamin B1 0.1 0.075 Lamb and mutton
Vitamin B2 0.25 0.133 Lamb and mutton
Vitamin B3 6.66 7.363 Flank steak
Vitamin B5 0.66 0.545 Lamb and mutton
Vitamin B6 0.13 0.579 Flank steak
Vitamin B12 2.55 1.63 Lamb and mutton
Vitamin K 4.6 1.4 Lamb and mutton
Folate 18 9 Lamb and mutton
Trans Fat
Saturated Fat 8.83 3.395 Flank steak
Monounsaturated Fat 8.82 3.317 Lamb and mutton
Polyunsaturated fat 1.51 0.322 Lamb and mutton
Tryptophan 0.287 0.182 Lamb and mutton
Threonine 1.05 1.105 Flank steak
Isoleucine 1.183 1.259 Flank steak
Leucine 1.908 2.201 Flank steak
Lysine 2.166 2.338 Flank steak
Methionine 0.629 0.72 Flank steak
Phenylalanine 0.998 1.093 Flank steak
Valine 1.323 1.372 Flank steak
Histidine 0.777 0.883 Flank steak
Fructose

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. Lamb and mutton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.