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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +165% |
| Contains more OtherOther | +-116.7% |
| Contains more ProteinProtein | +16.8% |
| Contains more WaterWater | +17.8% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
9.684 g
Monounsaturated Fat:
Mono. Fat
10.519 g
Polyunsaturated fat:
Poly. Fat
1.027 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 | +217.1% |
| Contains more Poly. FatPolyunsaturated fat | +218.9% |
| Contains less Sat. FatSaturated Fat | -64.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 291kcal | 192kcal |
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| Protein | 23.69g | 27.66g |
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| Fats | 21.81g | 8.23g |
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| Cholesterol | 80mg | 79mg |
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| Vitamin D | 7IU |
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| Magnesium | 22mg | 23mg |
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| Calcium | 11mg | 20mg |
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| Potassium | 260mg | 339mg |
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| Iron | 2.24mg | 1.74mg |
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| Copper | 0.08mg | 0.082mg |
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| Zinc | 5.91mg | 4.9mg |
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| Phosphorus | 152mg | 210mg |
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| Sodium | 54mg | 56mg |
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| Vitamin A | 25IU | 0IU |
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| Vitamin A | 8µg | 0µg |
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| Vitamin E | 0.1mg | 0.38mg |
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| Vitamin D | 0.2µg |
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| Manganese | 0.08mg | 0.009mg |
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| Selenium | 29.7µg | 29.4µg |
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| 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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| Vitamin B12 | 2.1µg | 1.63µg |
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| Vitamin K | 1.6µg | 1.4µg |
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| Folate | 6µg | 9µg |
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| Trans Fat | 1.478g |
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| Choline | 48.8mg | 105.4mg |
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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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| 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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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Omega-3 - ALA | 0.038g |
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| Omega-3 - DPA | 0.014g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.005g |
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| Omega-6 - Linoleic acid | 0.7g |
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Which food is preferable for your diet?
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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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
49%
Minerals Daily Need Coverage Score
56%
54%
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 contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.