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 for 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.
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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 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.
| Contains more Vitamin EVitamin 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.44µg | 1.63µg | 117% |
| Iron | 4.76mg | 1.74mg | 38% |
| Vitamin B6 | 0.377mg | 0.579mg | 16% |
| Selenium | 38µg | 29.4µg | 16% |
| Vitamin B2 | 0.3mg | 0.133mg | 13% |
| Protein | 33.43g | 27.66g | 12% |
| Cholesterol | 109mg | 79mg | 10% |
| Phosphorus | 272mg | 210mg | 9% |
| Zinc | 5.93mg | 4.9mg | 9% |
| Saturated fat | 5.142g | 3.395g | 8% |
| Vitamin B5 | 0.897mg | 0.545mg | 7% |
| Vitamin B3 | 6.52mg | 7.363mg | 5% |
| Fats | 11.09g | 8.23g | 4% |
| Monounsaturated fat | 4.459g | 3.317g | 3% |
| Sodium | 135mg | 56mg | 3% |
| Vitamin E | 0.8mg | 0.38mg | 3% |
| Polyunsaturated fat | 0.814g | 0.322g | 3% |
| Folate | 0µg | 9µg | 2% |
| Calories | 234kcal | 192kcal | 2% |
| Copper | 0.062mg | 0.082mg | 2% |
| Potassium | 409mg | 339mg | 2% |
| Magnesium | 31mg | 23mg | 2% |
| Vitamin B1 | 0.06mg | 0.075mg | 1% |
| Manganese | 0.033mg | 0.009mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 10mg | 20mg | 1% |
| Choline | 100.6mg | 105.4mg | 1% |
| Carbs | 0.08g | 0g | 0% |
| Net carbs | 0.08g | 0g | N/A |
| Tryptophan | 0.257mg | 0.182mg | 0% |
| Threonine | 1.403mg | 1.105mg | 0% |
| Isoleucine | 1.588mg | 1.259mg | 0% |
| Leucine | 2.764mg | 2.201mg | 0% |
| Lysine | 2.999mg | 2.338mg | 0% |
| Methionine | 0.918mg | 0.72mg | 0% |
| Phenylalanine | 1.399mg | 1.093mg | 0% |
| Valine | 1.678mg | 1.372mg | 0% |
| Histidine | 0.975mg | 0.883mg | 0% |
| Omega-3 - ALA | 0.147g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.025g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
33.43 g
Fats:
11.09 g
Carbs:
0.08 g
Water:
54 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
5.142 g
Monounsaturated fat:
Mono. Fat
4.459 g
Polyunsaturated fat:
Poly. Fat
0.814 g
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% |
