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  6. Lamb vs. Flank steak

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
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.
Lamb
Lamb
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 +45.1%
Contains more ManganeseManganese +144.4%
Contains more CalciumCalcium +17.6%
Contains more PhosphorusPhosphorus +11.7%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +11.4%
~equal in Magnesium ~23mg
~equal in Potassium ~339mg
~equal in Iron ~1.74mg
~equal in Zinc ~4.9mg

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
Lamb
7
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B12Vitamin B12 +56.4%
Contains more Vitamin KVitamin K +228.6%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B3Vitamin B3 +10.6%
Contains more Vitamin B6Vitamin B6 +345.4%
Contains more CholineCholine +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Lamb Flank steak DV% diff.
Vitamin B12 2.55µg 1.63µg 38%
Vitamin B6 0.13mg 0.579mg 35%
Saturated fat 8.83g 3.395g 25%
Fats 20.94g 8.23g 20%
Monounsaturated fat 8.82g 3.317g 14%
Vitamin B2 0.25mg 0.133mg 9%
Polyunsaturated fat 1.51g 0.322g 8%
Cholesterol 97mg 79mg 6%
Protein 24.52g 27.66g 6%
Calories 294kcal 192kcal 5%
Selenium 26.4µg 29.4µg 5%
Vitamin B3 6.66mg 7.363mg 4%
Zinc 4.46mg 4.9mg 4%
Copper 0.119mg 0.082mg 4%
Vitamin K 4.6µg 1.4µg 3%
Phosphorus 188mg 210mg 3%
Choline 93.7mg 105.4mg 2%
Vitamin E 0.14mg 0.38mg 2%
Folate 18µg 9µg 2%
Vitamin B1 0.1mg 0.075mg 2%
Vitamin B5 0.66mg 0.545mg 2%
Iron 1.88mg 1.74mg 2%
Sodium 72mg 56mg 1%
Potassium 310mg 339mg 1%
Manganese 0.022mg 0.009mg 1%
Vitamin D 0.1µg 1%
Vitamin D 2IU 0%
Magnesium 23mg 23mg 0%
Calcium 17mg 20mg 0%
Tryptophan 0.287mg 0.182mg 0%
Threonine 1.05mg 1.105mg 0%
Isoleucine 1.183mg 1.259mg 0%
Leucine 1.908mg 2.201mg 0%
Lysine 2.166mg 2.338mg 0%
Methionine 0.629mg 0.72mg 0%
Phenylalanine 0.998mg 1.093mg 0%
Valine 1.323mg 1.372mg 0%
Histidine 0.777mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
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 FatsFats +154.4%
Contains more OtherOther +-1466.7%
Contains more ProteinProtein +12.8%
Contains more WaterWater +19.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 +165.9%
Contains more Poly. FatPolyunsaturated fat +368.9%
Contains less Sat. FatSaturated fat -61.6%

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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 - 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.