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Pork spare ribs vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between pork spare ribs and flank steak?

  • Pork spare ribs are richer in vitamin B1 and vitamin B2, while flank steak is higher in vitamin B12, zinc, vitamin B3, selenium, iron, phosphorus, and choline.
  • Flank steak's daily need coverage for vitamin B12 is 52% higher.
  • Flank steak has 4 times less vitamin B1 than pork spare ribs. Pork spare ribs have 0.319mg of vitamin B1, while flank steak has 0.075mg.
  • Flank steak is lower in saturated fat.

We used Pork, fresh, spareribs, separable lean, and fat, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

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Pork spare ribs 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 11% 4.5% 21% 34% 27% 68% 60% 11% 1.3% 120%
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 MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +40.1%
Contains more IronIron +91.2%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +48.9%
Contains less SodiumSodium -30.9%
Contains more SeleniumSelenium +33.6%
~equal in Copper ~0.082mg
~equal in Manganese ~0.009mg

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% 7.4% 35% 80% 58% 87% 38% 132% 48% 0% 0% 33%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +325.3%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B12Vitamin B12 +328.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +76.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.38mg
~equal in Vitamin B6 ~0.579mg

All nutrients comparison - raw data values

Nutrient Pork spare ribs Flank steak DV% diff.
Vitamin B12 0.38µg 1.63µg 52%
Polyunsaturated fat 3.953g 0.322g 24%
Protein 15.47g 27.66g 24%
Fats 23.4g 8.23g 23%
Zinc 2.5mg 4.9mg 22%
Vitamin B1 0.319mg 0.075mg 20%
Saturated fat 7.529g 3.395g 19%
Vitamin B3 4.662mg 7.363mg 17%
Selenium 22µg 29.4µg 13%
Monounsaturated fat 8.542g 3.317g 13%
Vitamin D 2.3µg 12%
Vitamin D 91IU 11%
Phosphorus 141mg 210mg 10%
Iron 0.91mg 1.74mg 10%
Vitamin B2 0.251mg 0.133mg 9%
Choline 59.7mg 105.4mg 8%
Calories 277kcal 192kcal 4%
Potassium 242mg 339mg 3%
Vitamin B5 0.625mg 0.545mg 2%
Magnesium 16mg 23mg 2%
Folate 0µg 9µg 2%
Sodium 81mg 56mg 1%
Vitamin K 0µg 1.4µg 1%
Calcium 15mg 20mg 1%
Cholesterol 80mg 79mg 0%
Copper 0.08mg 0.082mg 0%
Vitamin E 0.37mg 0.38mg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin B6 0.574mg 0.579mg 0%
Trans fat 0.222g N/A
Tryptophan 0.163mg 0.182mg 0%
Threonine 0.695mg 1.105mg 0%
Isoleucine 0.761mg 1.259mg 0%
Leucine 1.318mg 2.201mg 0%
Lysine 1.435mg 2.338mg 0%
Methionine 0.426mg 0.72mg 0%
Phenylalanine 0.65mg 1.093mg 0%
Valine 0.809mg 1.372mg 0%
Histidine 0.668mg 0.883mg 0%
Omega-3 - ALA 0.081g N/A
Omega-6 - Eicosadienoic acid 0.079g N/A
Omega-6 - Linoleic acid 3.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 23% 60%
Protein: 15.47 g
Fats: 23.4 g
Carbs: 0 g
Water: 59.75 g
Other: 1.38 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 +184.3%
Contains more OtherOther +-2400%
Contains more ProteinProtein +78.8%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 43% 20%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 8.542 g
Polyunsaturated fat: Poly. Fat 3.953 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 +157.5%
Contains more Poly. FatPolyunsaturated fat +1127.6%
Contains less Sat. FatSaturated fat -54.9%

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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. Pork spare ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167853/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.