Rib eye steak vs. Flank steak — In-Depth Nutrition Comparison

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A recap on the differences between rib eye steak and flank steak

Rib eye steak is higher in vitamin B12, vitamin B2, zinc, and iron, yet flank steak is higher in vitamin B3, choline, phosphorus, and vitamin B6.
Rib eye steak covers your daily saturated fat needs 31% more than flank steak.
Rib eye steak contains 2 times more vitamin B2 than flank steak. While rib eye steak contains 0.287mg of vitamin B2, flank steak contains only 0.133mg.
The amount of saturated fat in flank steak is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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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.

Rib eye steak

Flank steak

Contains more IronIron	+28.7%
Contains more ZincZinc	+20.6%
Contains more ManganeseManganese	+788.9%

Contains more CalciumCalcium	+81.8%
Contains more PotassiumPotassium	+30.4%
Contains more PhosphorusPhosphorus	+38.2%

~equal in Magnesium ~23mg

~equal in Copper ~0.082mg

~equal in Sodium ~56mg

~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.

Rib eye steak

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+115.8%
Contains more Vitamin B12Vitamin B12	+28.8%
Contains more Vitamin KVitamin K	+14.3%

Contains more Vitamin EVitamin E	+280%
Contains more Vitamin B3Vitamin B3	+50%
Contains more Vitamin B6Vitamin B6	+21.4%
Contains more FolateFolate	+50%
Contains more CholineCholine	+116%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.075mg

~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	9.684g	3.395g	29%
Fats	21.81g	8.23g	21%
Vitamin B12	2.1µg	1.63µg	20%
Monounsaturated fat	10.519g	3.317g	18%
Vitamin B3	4.908mg	7.363mg	15%
Vitamin B2	0.287mg	0.133mg	12%
Choline	48.8mg	105.4mg	10%
Zinc	5.91mg	4.9mg	9%
Protein	23.69g	27.66g	8%
Vitamin B6	0.477mg	0.579mg	8%
Phosphorus	152mg	210mg	8%
Iron	2.24mg	1.74mg	6%
Polyunsaturated fat	1.027g	0.322g	5%
Calories	291kcal	192kcal	5%
Manganese	0.08mg	0.009mg	3%
Vitamin E	0.1mg	0.38mg	2%
Potassium	260mg	339mg	2%
Selenium	29.7µg	29.4µg	1%
Vitamin D	0.2µg		1%
Vitamin A	8µg	0µg	1%
Vitamin D	7IU		1%
Calcium	11mg	20mg	1%
Folate	6µg	9µg	1%
Cholesterol	80mg	79mg	0%
Magnesium	22mg	23mg	0%
Copper	0.08mg	0.082mg	0%
Sodium	54mg	56mg	0%
Vitamin B1	0.071mg	0.075mg	0%
Vitamin B5	0.536mg	0.545mg	0%
Vitamin K	1.6µg	1.4µg	0%
Trans fat	1.478g		N/A
Tryptophan	0.265mg	0.182mg	0%
Threonine	1.116mg	1.105mg	0%
Isoleucine	1.103mg	1.259mg	0%
Leucine	2.041mg	2.201mg	0%
Lysine	2.269mg	2.338mg	0%
Methionine	0.641mg	0.72mg	0%
Phenylalanine	0.95mg	1.093mg	0%
Valine	1.184mg	1.372mg	0%
Histidine	0.888mg	0.883mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.038g		N/A
Omega-3 - DPA	0.014g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.024g		N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A
Omega-6 - Linoleic acid	0.7g		N/A