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Meat vs Flank steak - In-Depth Nutrition Comparison

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How are Meat and Flank steak different?

  • 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 Meat is 73% higher.
  • Meat contains 3 times more Vitamin B2 than Flank steak. While Meat contains 0.387mg of Vitamin B2, Flank steak contains only 0.133mg.
  • 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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Meat
4
:
Contains more Potassium +24.2%
Contains more Magnesium +26.1%
Contains more Copper +35.4%
Contains more Phosphorus +27.1%
Contains more Iron +51.3%
Contains more Calcium +233.3%
Contains more Zinc +102.5%
Equal in Sodium - 56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 44% 2% 38% 21% 37% 66% 115% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Potassium +24.2%
Contains more Magnesium +26.1%
Contains more Copper +35.4%
Contains more Phosphorus +27.1%
Contains more Iron +51.3%
Contains more Calcium +233.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Meat
6
:
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 Vitamin B12 +186%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Equal in Vitamin B3 - 7.363
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 6% 238% 90% 140% 61% 171% 72% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
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 Vitamin B12 +186%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Equal in Vitamin B3 - 7.363

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
65
Meat
48
Flank steak
Mineral Summary Score
41
Meat
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
157%
Meat
166%
Flank steak
Carbohydrates
0%
Meat
0%
Flank steak
Fats
16%
Meat
38%
Flank steak

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.
Meat Flank steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Meat
Meat is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 2.197g)
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 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.
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.

All nutrients comparison - raw data values

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

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. 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.