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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 from 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.
Contains more Magnesium +26.1%
Contains more Phosphorus +27.1%
Contains more Potassium +24.2%
Contains more Copper +35.4%
Contains more Manganese +44.4%
Contains more Selenium +29.9%
Contains more Calcium +233.3%
Contains more Iron +51.3%
Contains more Zinc +102.5%
Equal in Sodium - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Magnesium +26.1%
Contains more Phosphorus +27.1%
Contains more Potassium +24.2%
Contains more Copper +35.4%
Contains more Manganese +44.4%
Contains more Selenium +29.9%
Contains more Calcium +233.3%
Contains more Iron +51.3%
Contains more Zinc +102.5%
Equal in Sodium - 56

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.
:
Contains more Vitamin B1 +1166.7%
Contains more Vitamin B2 +191%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +27.6%
Contains more Vitamin E +375%
Contains more Folate +∞%
Contains more Vitamin B12 +186%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 7.363
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
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 +1166.7%
Contains more Vitamin B2 +191%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +27.6%
Contains more Vitamin E +375%
Contains more Folate +∞%
Contains more Vitamin B12 +186%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 7.363

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +134.5%
Equal in Protein - 27.66
Equal in Water - 64.17
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 Fats +134.5%
Equal in Protein - 27.66
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.7%
Contains more Polyunsaturated fat +57.1%
Contains more Monounsaturated Fat +148.7%
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -64.7%
Contains more Polyunsaturated fat +57.1%
Contains more Monounsaturated Fat +148.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Meat Flank steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat 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
65%
Pork Meat
48%
Flank steak
Minerals Daily Need Coverage Score
54%
Pork Meat
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 2.197g)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.5)
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 vitamins?
?
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. 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.