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Pepperoni vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between Pepperoni and Flank steak

  • Pepperoni is higher in Manganese, Vitamin B1, and Vitamin B2, yet Flank steak is higher in Zinc, Vitamin B6, Vitamin B3, Vitamin B12, and Choline.
  • Pepperoni covers your daily Saturated Fat needs 72% more than Flank steak.
  • Pepperoni contains 119 times more Manganese than Flank steak. While Pepperoni contains 1.074mg of Manganese, Flank steak contains only 0.009mg.
  • The amount of Sodium in Flank steak is lower.

Food varieties used in this article are Pepperoni, beef and pork, sliced and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pepperoni 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
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 ManganeseManganese +11833.3%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +23.7%
Contains more IronIron +30.8%
Contains more ZincZinc +100.8%
Contains more PhosphorusPhosphorus +32.9%
Contains less SodiumSodium -96.5%
~equal in Calcium ~20mg
~equal in Copper ~0.082mg
~equal in Selenium ~29.4µg

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.
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% 21% 39% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
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 EVitamin E +171.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin B2Vitamin B2 +93.2%
Contains more Vitamin B5Vitamin B5 +70.6%
Contains more Vitamin KVitamin K +314.3%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more Vitamin B6Vitamin B6 +59.9%
Contains more Vitamin B12Vitamin B12 +25.4%
Contains more FolateFolate +80%
Contains more CholineCholine +105.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +462.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-8000%
Contains more ProteinProtein +43.7%
Contains more WaterWater +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 48% 10%
Saturated Fat: Sat. Fat 17.708 g
Monounsaturated Fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 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 +526.2%
Contains more Poly. FatPolyunsaturated fat +1284.5%
Contains less Sat. FatSaturated Fat -80.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pepperoni Flank steak Opinion
Calories 504kcal 192kcal Pepperoni
Protein 19.25g 27.66g Flank steak
Fats 46.28g 8.23g Pepperoni
Net carbs 1.18g 0g Pepperoni
Carbs 1.18g 0g Pepperoni
Cholesterol 97mg 79mg Flank steak
Vitamin D 52IU Pepperoni
Magnesium 18mg 23mg Flank steak
Calcium 19mg 20mg Flank steak
Potassium 274mg 339mg Flank steak
Iron 1.33mg 1.74mg Flank steak
Copper 0.091mg 0.082mg Pepperoni
Zinc 2.44mg 4.9mg Flank steak
Phosphorus 158mg 210mg Flank steak
Sodium 1582mg 56mg Flank steak
Vitamin E 1.03mg 0.38mg Pepperoni
Vitamin D 1.3µg Pepperoni
Manganese 1.074mg 0.009mg Pepperoni
Selenium 29µg 29.4µg Flank steak
Vitamin B1 0.271mg 0.075mg Pepperoni
Vitamin B2 0.257mg 0.133mg Pepperoni
Vitamin B3 4.987mg 7.363mg Flank steak
Vitamin B5 0.93mg 0.545mg Pepperoni
Vitamin B6 0.362mg 0.579mg Flank steak
Vitamin B12 1.3µg 1.63µg Flank steak
Vitamin K 5.8µg 1.4µg Pepperoni
Folate 5µg 9µg Flank steak
Trans Fat 1.527g Flank steak
Choline 51.2mg 105.4mg Flank steak
Saturated Fat 17.708g 3.395g Flank steak
Monounsaturated Fat 20.77g 3.317g Pepperoni
Polyunsaturated fat 4.458g 0.322g Pepperoni
Tryptophan 0.23mg 0.182mg Pepperoni
Threonine 0.869mg 1.105mg Flank steak
Isoleucine 0.901mg 1.259mg Flank steak
Leucine 1.575mg 2.201mg Flank steak
Lysine 1.652mg 2.338mg Flank steak
Methionine 0.511mg 0.72mg Flank steak
Phenylalanine 0.778mg 1.093mg Flank steak
Valine 0.987mg 1.372mg Flank steak
Histidine 0.688mg 0.883mg Flank steak
Omega-3 - EPA 0.004g 0g Pepperoni
Omega-3 - DHA 0.004g 0g Pepperoni
Omega-3 - ALA 0.164g Pepperoni
Omega-3 - DPA 0.02g 0g Pepperoni
Omega-3 - Eicosatrienoic acid 0.018g Pepperoni
Omega-6 - Gamma-linoleic acid 0.002g Pepperoni
Omega-6 - Dihomo-gamma-linoleic acid 0.04g Pepperoni
Omega-6 - Eicosadienoic acid 0.136g Pepperoni
Omega-6 - Linoleic acid 3.605g Pepperoni

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pepperoni Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
48%
Pepperoni
49%
Flank steak
Minerals Daily Need Coverage Score
76%
Pepperoni
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 18mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1526mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 14.313g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.