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  6. Pork Meat vs. Flank steak

Pork Meat vs. Flank steak — In-Depth Nutrition Comparison

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How are pork Meat and flank steak different?

  • Pork Meat is higher in vitamin B1, vitamin B2, selenium, vitamin B6, vitamin B5, and phosphorus; however, flank steak is richer in vitamin B12, zinc, and iron.
  • Daily need coverage for vitamin B1 for pork Meat is 73% higher.
  • Pork Meat contains 3 times more vitamin B2 than flank steak. While pork Meat contains 0.387mg of vitamin B2, flank steak contains only 0.133mg.
  • Pork Meat has less saturated fat.

Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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 MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +24.2%
Contains more CopperCopper +35.4%
Contains more PhosphorusPhosphorus +27.1%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +29.9%
Contains more CalciumCalcium +233.3%
Contains more IronIron +51.3%
Contains more ZincZinc +102.5%
~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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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 +1166.7%
Contains more Vitamin B2Vitamin B2 +191%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B12Vitamin B12 +186%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +18.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~7.363mg

All nutrients comparison - raw data values

Nutrient Pork Meat Flank steak DV% diff.
Vitamin B1 0.95mg 0.075mg 73%
Vitamin B12 0.57µg 1.63µg 44%
Zinc 2.42mg 4.9mg 23%
Vitamin B2 0.387mg 0.133mg 20%
Selenium 38.2µg 29.4µg 16%
Vitamin B6 0.739mg 0.579mg 12%
Saturated fat 1.198g 3.395g 10%
Vitamin B5 1.012mg 0.545mg 9%
Phosphorus 267mg 210mg 8%
Fats 3.51g 8.23g 7%
Iron 1.15mg 1.74mg 7%
Monounsaturated fat 1.334g 3.317g 5%
Choline 88.9mg 105.4mg 3%
Copper 0.111mg 0.082mg 3%
Protein 26.17g 27.66g 3%
Folate 0µg 9µg 2%
Calories 143kcal 192kcal 2%
Vitamin E 0.08mg 0.38mg 2%
Potassium 421mg 339mg 2%
Cholesterol 73mg 79mg 2%
Polyunsaturated fat 0.506g 0.322g 1%
Vitamin D 10IU 1%
Vitamin D 0.2µg 1%
Vitamin K 0µg 1.4µg 1%
Calcium 6mg 20mg 1%
Magnesium 29mg 23mg 1%
Sodium 57mg 56mg 0%
Manganese 0.013mg 0.009mg 0%
Vitamin B3 7.432mg 7.363mg 0%
Trans fat 0.033g N/A
Tryptophan 0.275mg 0.182mg 0%
Threonine 1.175mg 1.105mg 0%
Isoleucine 1.288mg 1.259mg 0%
Leucine 2.229mg 2.201mg 0%
Lysine 2.427mg 2.338mg 0%
Methionine 0.721mg 0.72mg 0%
Phenylalanine 1.1mg 1.093mg 0%
Valine 1.367mg 1.372mg 0%
Histidine 1.13mg 0.883mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more OtherOther +-1550%
Contains more FatsFats +134.5%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 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 less Sat. FatSaturated fat -64.7%
Contains more Poly. FatPolyunsaturated fat +57.1%
Contains more Mono. FatMonounsaturated fat +148.7%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.