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Pork jowl vs Flank steak - In-Depth Nutrition Comparison

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Summary of differences between Pork jowl and Flank steak

  • Pork jowl has more Vitamin B1, and Vitamin B2, however Flank steak is higher in Selenium, Vitamin B6, Zinc, Vitamin B12, Phosphorus, Vitamin B3, and Iron.
  • Pork jowl covers your daily need of Saturated Fat 109% more than Flank steak.
  • Pork jowl has 5 times more Vitamin B1 than Flank steak. While Pork jowl has 0.386mg of Vitamin B1, Flank steak has only 0.075mg.
  • Flank steak has less Saturated Fat.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, jowl, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pork jowl 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 less Sodium -55.4%
Contains more Calcium +400%
Contains more Iron +314.3%
Contains more Magnesium +666.7%
Contains more Phosphorus +144.2%
Contains more Potassium +129.1%
Contains more Zinc +483.3%
Contains more Copper +105%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 16% 3% 37% 14% 4% 23% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains less Sodium -55.4%
Contains more Calcium +400%
Contains more Iron +314.3%
Contains more Magnesium +666.7%
Contains more Phosphorus +144.2%
Contains more Potassium +129.1%
Contains more Zinc +483.3%
Contains more Copper +105%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +414.7%
Contains more Vitamin B2 +77.4%
Contains more Vitamin E +31%
Contains more Vitamin B3 +62.4%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +543.3%
Contains more Folate +800%
Contains more Vitamin B12 +98.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 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 A +∞%
Contains more Vitamin B1 +414.7%
Contains more Vitamin B2 +77.4%
Contains more Vitamin E +31%
Contains more Vitamin B3 +62.4%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +543.3%
Contains more Folate +800%
Contains more Vitamin B12 +98.8%

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

All nutrients comparison - raw data values

Nutrient Pork jowl Flank steak Opinion
Net carbs 0g 0g
Protein 6.38g 27.66g Flank steak
Fats 69.61g 8.23g Pork jowl
Carbs 0g 0g
Calories 655kcal 192kcal Pork jowl
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 4mg 20mg Flank steak
Iron 0.42mg 1.74mg Flank steak
Magnesium 3mg 23mg Flank steak
Phosphorus 86mg 210mg Flank steak
Potassium 148mg 339mg Flank steak
Sodium 25mg 56mg Pork jowl
Zinc 0.84mg 4.9mg Flank steak
Copper 0.04mg 0.082mg Flank steak
Vitamin A 9IU 0IU Pork jowl
Vitamin E 0.29mg 0.38mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.386mg 0.075mg Pork jowl
Vitamin B2 0.236mg 0.133mg Pork jowl
Vitamin B3 4.535mg 7.363mg Flank steak
Vitamin B5 0.25mg 0.545mg Flank steak
Vitamin B6 0.09mg 0.579mg Flank steak
Folate 1µg 9µg Flank steak
Vitamin B12 0.82µg 1.63µg Flank steak
Vitamin K µg 1.4µg Flank steak
Tryptophan 0.021mg 0.182mg Flank steak
Threonine 0.21mg 1.105mg Flank steak
Isoleucine 0.168mg 1.259mg Flank steak
Leucine 0.446mg 2.201mg Flank steak
Lysine 0.528mg 2.338mg Flank steak
Methionine 0.095mg 0.72mg Flank steak
Phenylalanine 0.239mg 1.093mg Flank steak
Valine 0.305mg 1.372mg Flank steak
Histidine 0.072mg 0.883mg Flank steak
Cholesterol 90mg 79mg Flank steak
Trans Fat g g
Saturated Fat 25.26g 3.395g Flank steak
Monounsaturated Fat 32.89g 3.317g Pork jowl
Polyunsaturated fat 8.11g 0.322g Pork jowl

Which food is preferable for your diet?

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

People also compare

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
32
Pork jowl
48
Flank steak
Mineral Summary Score
14
Pork jowl
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
38%
Pork jowl
166%
Flank steak
Carbohydrates
0%
Pork jowl
0%
Flank steak
Fats
321%
Pork jowl
38%
Flank steak

Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 21.865g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.8)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
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)

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.