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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.

Infographic

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 Magnesium - 23
Equal in Potassium - 339
Equal in Zinc - 4.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 71% 17% 81% 28% 10% 122% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
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 Magnesium - 23
Equal in Potassium - 339
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 Folate +100%
Contains more Vitamin B12 +56.4%
Contains more Vitamin K +228.6%
Contains more Vitamin E +171.4%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +345.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +88%
Contains more Vitamin B5 +21.1%
Contains more Folate +100%
Contains more Vitamin B12 +56.4%
Contains more Vitamin K +228.6%
Contains more Vitamin E +171.4%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +345.4%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

Which food is richer in vitamins?
Lamb and mutton
Lamb and mutton is relatively richer in vitamins
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 18mg)
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.

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.