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Lamb vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between Lamb and Flank steak

  • Lamb has more Vitamin B12, and Vitamin B2, however, Flank steak is richer in Vitamin B6, and Selenium.
  • Lamb covers your daily Vitamin B12 needs 38% more than Flank steak.
  • Flank steak has 3 times less Saturated Fat than Lamb. Lamb 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 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.
Contains more Copper +45.1%
Contains more Manganese +144.4%
Contains more Calcium +17.6%
Contains more Phosphorus +11.7%
Contains less Sodium -22.2%
Contains more Selenium +11.4%
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 Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Copper +45.1%
Contains more Manganese +144.4%
Contains more Calcium +17.6%
Contains more Phosphorus +11.7%
Contains less Sodium -22.2%
Contains more Selenium +11.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
7
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +154.4%
Contains more Protein +12.8%
Contains more Water +19.5%
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +154.4%
Contains more Protein +12.8%
Contains more Water +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +165.9%
Contains more Polyunsaturated fat +368.9%
Contains less Saturated Fat -61.6%
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +165.9%
Contains more Polyunsaturated fat +368.9%
Contains less Saturated Fat -61.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb 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 Flank steak Opinion
Protein 24.52g 27.66g Flank steak
Fats 20.94g 8.23g Lamb
Calories 294kcal 192kcal Lamb
Calcium 17mg 20mg Flank steak
Iron 1.88mg 1.74mg Lamb
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
Manganese 0.022mg 0.009mg Lamb
Selenium 26.4µg 29.4µg Flank steak
Vitamin E 0.14mg 0.38mg Flank steak
Vitamin D 2IU Lamb
Vitamin D 0.1µg Lamb
Vitamin B1 0.1mg 0.075mg Lamb
Vitamin B2 0.25mg 0.133mg Lamb
Vitamin B3 6.66mg 7.363mg Flank steak
Vitamin B5 0.66mg 0.545mg Lamb
Vitamin B6 0.13mg 0.579mg Flank steak
Folate 18µg 9µg Lamb
Vitamin B12 2.55µg 1.63µg Lamb
Vitamin K 4.6µg 1.4µg Lamb
Tryptophan 0.287mg 0.182mg Lamb
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
Saturated Fat 8.83g 3.395g Flank steak
Monounsaturated Fat 8.82g 3.317g Lamb
Polyunsaturated fat 1.51g 0.322g Lamb

Which food is preferable for your diet?

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

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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
52%
Lamb
48%
Flank steak
Minerals Daily Need Coverage Score
52%
Lamb
54%
Flank steak

Comparison summary

Which food is richer in vitamins?
Lamb
Lamb 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

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 - 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.