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
Contains
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Iron
+28.7%
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Zinc
+20.6%
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Calcium
+81.8%
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Phosphorus
+38.2%
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Potassium
+30.4%
Equal in Magnesium - 23
Equal in Sodium - 56
Equal in Copper - 0.082
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Iron
+28.7%
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Zinc
+20.6%
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Calcium
+81.8%
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Phosphorus
+38.2%
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Potassium
+30.4%
Equal in Magnesium - 23
Equal in Sodium - 56
Equal in Copper - 0.082
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
+∞%
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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
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Vitamin A
+∞%
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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
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.
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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 Sugar | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 0g | |
| Protein | 23.69g | 27.66g |
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| Fats | 21.81g | 8.23g |
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| Carbs | 0g | 0g | |
| Calories | 291kcal | 192kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0g | 0g | |
| Fiber | 0g | 0g | |
| Calcium | 11mg | 20mg |
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| Iron | 2.24mg | 1.74mg |
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| Magnesium | 22mg | 23mg |
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| Phosphorus | 152mg | 210mg |
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| Potassium | 260mg | 339mg |
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| Sodium | 54mg | 56mg |
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| Zinc | 5.91mg | 4.9mg |
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| Copper | 0.08mg | 0.082mg |
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| Vitamin A | 25IU | 0IU |
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| Vitamin E | 0.1mg | 0.38mg |
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| Vitamin D | 7IU | IU |
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| Vitamin D | 0.2µg | µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.071mg | 0.075mg |
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| Vitamin B2 | 0.287mg | 0.133mg |
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| Vitamin B3 | 4.908mg | 7.363mg |
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| Vitamin B5 | 0.536mg | 0.545mg |
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| Vitamin B6 | 0.477mg | 0.579mg |
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| Folate | 6µg | 9µg |
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| Vitamin B12 | 2.1µg | 1.63µg |
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| Vitamin K | 1.6µg | 1.4µg |
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| Tryptophan | 0.265mg | 0.182mg |
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| Threonine | 1.116mg | 1.105mg |
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| Isoleucine | 1.103mg | 1.259mg |
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| Leucine | 2.041mg | 2.201mg |
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| Lysine | 2.269mg | 2.338mg |
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| Methionine | 0.641mg | 0.72mg |
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| Phenylalanine | 0.95mg | 1.093mg |
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| Valine | 1.184mg | 1.372mg |
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| Histidine | 0.888mg | 0.883mg |
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| Cholesterol | 80mg | 79mg |
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| Trans Fat | 1.478g | g |
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| Saturated Fat | 9.684g | 3.395g |
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| Monounsaturated Fat | 10.519g | 3.317g |
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| Polyunsaturated fat | 1.027g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low glycemic index diet | Equal | |
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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
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 food.
Protein
142%
166%
Carbohydrates
0%
0%
Fats
101%
38%
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 Sugar?
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The foods are relatively equal in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.