Pork loin vs. Flank steak — In-Depth Nutrition Comparison
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How are pork loin and flank steak different?
- Pork loin is richer in vitamin B1, vitamin B2, and selenium, while flank steak is higher in vitamin B12, zinc, vitamin B3, iron, vitamin B6, and choline.
- Pork loin covers your daily need for vitamin B1, 69% more than flank steak.
- Pork loin contains 2 times more vitamin B2 than flank steak. Pork loin contains 0.248mg of vitamin B2, while flank steak contains 0.133mg.
- Pork loin is lower in cholesterol.
Pork, fresh, loin, whole, separable lean, and fat, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were 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 less SodiumSodium | -10.7% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +12.9% |
| Contains more CalciumCalcium | +11.1% |
| Contains more IronIron | +120.3% |
| Contains more CopperCopper | +46.4% |
| Contains more ZincZinc | +181.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1101.3% |
| Contains more Vitamin B2Vitamin B2 | +86.5% |
| Contains more Vitamin B5Vitamin B5 | +32.7% |
| Contains more Vitamin EVitamin E | +81% |
| Contains more Vitamin B3Vitamin B3 | +60.8% |
| Contains more Vitamin B6Vitamin B6 | +22.7% |
| Contains more Vitamin B12Vitamin B12 | +207.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +51.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.901mg | 0.075mg | 69% |
| Vitamin B12 | 0.53µg | 1.63µg | 46% |
| Zinc | 1.74mg | 4.9mg | 29% |
| Vitamin B3 | 4.58mg | 7.363mg | 17% |
| Protein | 19.74g | 27.66g | 16% |
| Iron | 0.79mg | 1.74mg | 12% |
| Vitamin B2 | 0.248mg | 0.133mg | 9% |
| Vitamin B6 | 0.472mg | 0.579mg | 8% |
| Selenium | 33.2µg | 29.4µg | 7% |
| Polyunsaturated fat | 1.34g | 0.322g | 7% |
| Fats | 12.58g | 8.23g | 7% |
| Monounsaturated fat | 5.61g | 3.317g | 6% |
| Choline | 69.7mg | 105.4mg | 6% |
| Cholesterol | 63mg | 79mg | 5% |
| Vitamin B5 | 0.723mg | 0.545mg | 4% |
| Saturated fat | 4.36g | 3.395g | 4% |
| Vitamin D | 0.5µg | 3% | |
| Copper | 0.056mg | 0.082mg | 3% |
| Vitamin D | 21IU | 3% | |
| Folate | 1µg | 9µg | 2% |
| Phosphorus | 197mg | 210mg | 2% |
| Potassium | 356mg | 339mg | 1% |
| Vitamin E | 0.21mg | 0.38mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Calories | 198kcal | 192kcal | 0% |
| Magnesium | 21mg | 23mg | 0% |
| Calcium | 18mg | 20mg | 0% |
| Sodium | 50mg | 56mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Manganese | 0.011mg | 0.009mg | 0% |
| Tryptophan | 0.244mg | 0.182mg | 0% |
| Threonine | 0.891mg | 1.105mg | 0% |
| Isoleucine | 0.91mg | 1.259mg | 0% |
| Leucine | 1.572mg | 2.201mg | 0% |
| Lysine | 1.766mg | 2.338mg | 0% |
| Methionine | 0.514mg | 0.72mg | 0% |
| Phenylalanine | 0.785mg | 1.093mg | 0% |
| Valine | 1.064mg | 1.372mg | 0% |
| Histidine | 0.77mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.74 g
Fats:
12.58 g
Carbs:
0 g
Water:
66.92 g
Other:
0.76 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +52.9% |
| Contains more OtherOther | +-1366.7% |
| Contains more ProteinProtein | +40.1% |
~equal in
Carbs
~0g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.36 g
Monounsaturated fat:
Mono. Fat
5.61 g
Polyunsaturated fat:
Poly. Fat
1.34 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 | +69.1% |
| Contains more Poly. FatPolyunsaturated fat | +316.1% |
| Contains less Sat. FatSaturated fat | -22.1% |
