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Mutton vs. Flank steak — In-Depth Nutrition Comparison

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How are Mutton and Flank steak different?

  • Mutton is higher in Vitamin B12, Iron, Selenium, Vitamin B2, Zinc, Phosphorus, and Vitamin B5, however, Flank steak is richer in Vitamin B6.
  • Daily need coverage for Vitamin B12 from Mutton is 117% higher.
  • Mutton contains 3 times more Iron than Flank steak. While Mutton contains 4.76mg of Iron, Flank steak contains only 1.74mg.
  • Flank steak has less Saturated Fat.

Mutton, cooked, roasted (Navajo) and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Mutton 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.
Mutton
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 3% 36% 179% 21% 162% 117% 18% 4.3% 207%
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 +34.8%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +173.6%
Contains more ZincZinc +21%
Contains more PhosphorusPhosphorus +29.5%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +29.3%
Contains more CalciumCalcium +100%
Contains more CopperCopper +32.3%
Contains less SodiumSodium -58.5%

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.
Mutton
4
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% 16% 0% 15% 69% 122% 54% 87% 555% 0% 0% 55%
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 E Vitamin E +110.5%
Contains more Vitamin B2Vitamin B2 +125.6%
Contains more Vitamin B5Vitamin B5 +64.6%
Contains more Vitamin B12Vitamin B12 +172.4%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +12.9%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Choline ~105.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mutton
4
33% 11% 54%
Protein: 33.43 g
Fats: 11.09 g
Carbs: 0.08 g
Water: 54 g
Other: 1.4 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more ProteinProtein +20.9%
Contains more FatsFats +34.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2433.3%
Contains more WaterWater +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mutton
2
49% 43% 8%
Saturated Fat: Sat. Fat 5.142 g
Monounsaturated Fat: Mono. Fat 4.459 g
Polyunsaturated fat: Poly. Fat 0.814 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 +34.4%
Contains more Poly. FatPolyunsaturated fat +152.8%
Contains less Sat. FatSaturated Fat -34%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mutton Flank steak Opinion
Calories 234kcal 192kcal Mutton
Protein 33.43g 27.66g Mutton
Fats 11.09g 8.23g Mutton
Net carbs 0.08g 0g Mutton
Carbs 0.08g 0g Mutton
Cholesterol 109mg 79mg Flank steak
Magnesium 31mg 23mg Mutton
Calcium 10mg 20mg Flank steak
Potassium 409mg 339mg Mutton
Iron 4.76mg 1.74mg Mutton
Copper 0.062mg 0.082mg Flank steak
Zinc 5.93mg 4.9mg Mutton
Phosphorus 272mg 210mg Mutton
Sodium 135mg 56mg Flank steak
Vitamin E 0.8mg 0.38mg Mutton
Manganese 0.033mg 0.009mg Mutton
Selenium 38µg 29.4µg Mutton
Vitamin B1 0.06mg 0.075mg Flank steak
Vitamin B2 0.3mg 0.133mg Mutton
Vitamin B3 6.52mg 7.363mg Flank steak
Vitamin B5 0.897mg 0.545mg Mutton
Vitamin B6 0.377mg 0.579mg Flank steak
Vitamin B12 4.44µg 1.63µg Mutton
Vitamin K 1.4µg Flank steak
Folate 0µg 9µg Flank steak
Choline 100.6mg 105.4mg Flank steak
Saturated Fat 5.142g 3.395g Flank steak
Monounsaturated Fat 4.459g 3.317g Mutton
Polyunsaturated fat 0.814g 0.322g Mutton
Tryptophan 0.257mg 0.182mg Mutton
Threonine 1.403mg 1.105mg Mutton
Isoleucine 1.588mg 1.259mg Mutton
Leucine 2.764mg 2.201mg Mutton
Lysine 2.999mg 2.338mg Mutton
Methionine 0.918mg 0.72mg Mutton
Phenylalanine 1.399mg 1.093mg Mutton
Valine 1.678mg 1.372mg Mutton
Histidine 0.975mg 0.883mg Mutton
Omega-3 - ALA 0.147g Mutton
Omega-6 - Gamma-linoleic acid 0.025g Mutton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mutton Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
75%
Mutton
49%
Flank steak
Minerals Daily Need Coverage Score
77%
Mutton
54%
Flank steak

Comparison summary

Which food is richer in minerals?
Mutton
Mutton is relatively richer in minerals
Which food is lower in Sugar?
Mutton
Mutton is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 1.747g)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mutton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167634/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.