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

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 Vitamin B12 +98.8%
Contains more Folate +800%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 6% 0% 97% 55% 86% 15% 21% 103% 0% 1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
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 Vitamin B12 +98.8%
Contains more Folate +800%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.