Rib eye steak vs Flank steak - In-Depth Nutrition Comparison
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A recap on 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Iron
+28.7%
Contains
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Zinc
+20.6%
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Calcium
+81.8%
Contains
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Potassium
+30.4%
Contains
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Phosphorus
+38.2%
Equal in Magnesium - 23
Equal in Copper - 0.082
Equal in Sodium - 56
Contains
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Iron
+28.7%
Contains
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Zinc
+20.6%
Contains
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Calcium
+81.8%
Contains
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Potassium
+30.4%
Contains
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Phosphorus
+38.2%
Equal in Magnesium - 23
Equal in Copper - 0.082
Equal in Sodium - 56
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
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Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+115.8%
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Vitamin B12
+28.8%
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Vitamin K
+14.3%
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Vitamin E
+280%
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Vitamin B3
+50%
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Vitamin B6
+21.4%
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Folate
+50%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B5 - 0.545
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+115.8%
Contains
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Vitamin B12
+28.8%
Contains
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Vitamin K
+14.3%
Contains
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Vitamin E
+280%
Contains
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Vitamin B3
+50%
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Vitamin B6
+21.4%
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Folate
+50%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B5 - 0.545
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
48
Mineral Summary Score
48
47
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 the food
Protein
142%
166%
Carbohydrates
0%
0%
Fats
101%
38%
Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugars | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low glycemic index diet | Equal | |
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Comparison summary
Which food contains less Sodium?
Rib eye steak contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 6.289g)
Which food is cheaper?
Flank steak is cheaper (difference - $2)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food contains less Sugars?
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The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 291 | 192 |
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| Protein | 23.69 | 27.66 |
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| Fats | 21.81 | 8.23 |
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| Vitamin C | 0 | 0 | |
| Carbs | 0 | 0 | |
| Cholesterol | 80 | 79 |
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| Vitamin D | 7 |
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| Iron | 2.24 | 1.74 |
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| Calcium | 11 | 20 |
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| Potassium | 260 | 339 |
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| Magnesium | 22 | 23 |
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| Sugars | 0 | 0 | |
| Fiber | 0 | 0 | |
| Copper | 0.08 | 0.082 |
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| Zinc | 5.91 | 4.9 |
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| Starch | |||
| Phosphorus | 152 | 210 |
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| Sodium | 54 | 56 |
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| Vitamin A | 25 | 0 |
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| Vitamin E | 0.1 | 0.38 |
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| Vitamin D | 0.2 |
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| Vitamin B1 | 0.071 | 0.075 |
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| Vitamin B2 | 0.287 | 0.133 |
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| Vitamin B3 | 4.908 | 7.363 |
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| Vitamin B5 | 0.536 | 0.545 |
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| Vitamin B6 | 0.477 | 0.579 |
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| Vitamin B12 | 2.1 | 1.63 |
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| Vitamin K | 1.6 | 1.4 |
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| Folate | 6 | 9 |
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| Trans Fat | 1.478 |
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| Saturated Fat | 9.684 | 3.395 |
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| Monounsaturated Fat | 10.519 | 3.317 |
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| Polyunsaturated fat | 1.027 | 0.322 |
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| Tryptophan | 0.265 | 0.182 |
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| Threonine | 1.116 | 1.105 |
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| Isoleucine | 1.103 | 1.259 |
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| Leucine | 2.041 | 2.201 |
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| Lysine | 2.269 | 2.338 |
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| Methionine | 0.641 | 0.72 |
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| Phenylalanine | 0.95 | 1.093 |
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| Valine | 1.184 | 1.372 |
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| Histidine | 0.888 | 0.883 |
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| Fructose |