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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.

Infographic

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
Contains more Magnesium +26.1%
Contains more Phosphorus +27.1%
Contains more Potassium +24.2%
Contains more Copper +35.4%
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 2% 44% 21% 115% 38% 8% 66% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Magnesium +26.1%
Contains more Phosphorus +27.1%
Contains more Potassium +24.2%
Contains more Copper +35.4%
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" 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 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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.