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  6. Rib eye steak vs. Flank steak

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.

Infographic

Rib eye steak vs Flank steak infographic
Infographic link

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
Rib eye steak
5
:
5
Flank steak
Flank steak
Contains more Iron +28.7%
Contains more Zinc +20.6%
Contains more Manganese +788.9%
Contains more Calcium +81.8%
Contains more Phosphorus +38.2%
Contains more Potassium +30.4%
Equal in Magnesium - 23
Equal in Sodium - 56
Equal in Copper - 0.082
Equal in Selenium - 29.4
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +28.7%
Contains more Zinc +20.6%
Contains more Manganese +788.9%
Contains more Calcium +81.8%
Contains more Phosphorus +38.2%
Contains more Potassium +30.4%
Equal in Magnesium - 23
Equal in Sodium - 56
Equal in Copper - 0.082
Equal in Selenium - 29.4

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
Rib eye steak
5
:
6
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin B2 +115.8%
Contains more Vitamin B12 +28.8%
Contains more Vitamin K +14.3%
Contains more Vitamin E +280%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +21.4%
Contains more Folate +50%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B5 - 0.545
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +115.8%
Contains more Vitamin B12 +28.8%
Contains more Vitamin K +14.3%
Contains more Vitamin E +280%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +21.4%
Contains more Folate +50%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B5 - 0.545

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rib eye steak
Rib eye steak
2
:
2
Flank steak
Flank steak
Contains more Fats +165%
Contains more Protein +16.8%
Contains more Water +17.8%
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +165%
Contains more Protein +16.8%
Contains more Water +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rib eye steak
Rib eye steak
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +217.1%
Contains more Polyunsaturated fat +218.9%
Contains less Saturated Fat -64.9%
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +217.1%
Contains more Polyunsaturated fat +218.9%
Contains less Saturated 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.
Rib eye steak Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Flank steak Opinion
Protein 23.69g 27.66g Flank steak
Fats 21.81g 8.23g Rib eye steak
Calories 291kcal 192kcal Rib eye steak
Calcium 11mg 20mg Flank steak
Iron 2.24mg 1.74mg Rib eye steak
Magnesium 22mg 23mg Flank steak
Phosphorus 152mg 210mg Flank steak
Potassium 260mg 339mg Flank steak
Sodium 54mg 56mg Rib eye steak
Zinc 5.91mg 4.9mg Rib eye steak
Copper 0.08mg 0.082mg Flank steak
Manganese 0.08mg 0.009mg Rib eye steak
Selenium 29.7µg 29.4µg Rib eye steak
Vitamin A 25IU 0IU Rib eye steak
Vitamin A RAE 8µg 0µg Rib eye steak
Vitamin E 0.1mg 0.38mg Flank steak
Vitamin D 7IU Rib eye steak
Vitamin D 0.2µg Rib eye steak
Vitamin B1 0.071mg 0.075mg Flank steak
Vitamin B2 0.287mg 0.133mg Rib eye steak
Vitamin B3 4.908mg 7.363mg Flank steak
Vitamin B5 0.536mg 0.545mg Flank steak
Vitamin B6 0.477mg 0.579mg Flank steak
Folate 6µg 9µg Flank steak
Vitamin B12 2.1µg 1.63µg Rib eye steak
Vitamin K 1.6µg 1.4µg Rib eye steak
Tryptophan 0.265mg 0.182mg Rib eye steak
Threonine 1.116mg 1.105mg Rib eye steak
Isoleucine 1.103mg 1.259mg Flank steak
Leucine 2.041mg 2.201mg Flank steak
Lysine 2.269mg 2.338mg Flank steak
Methionine 0.641mg 0.72mg Flank steak
Phenylalanine 0.95mg 1.093mg Flank steak
Valine 1.184mg 1.372mg Flank steak
Histidine 0.888mg 0.883mg Rib eye steak
Cholesterol 80mg 79mg Flank steak
Trans Fat 1.478g Flank steak
Saturated Fat 9.684g 3.395g Flank steak
Omega-3 - DHA 0.001g 0g Rib eye steak
Omega-3 - EPA 0.001g 0g Rib eye steak
Omega-3 - DPA 0.014g 0g Rib eye steak
Monounsaturated Fat 10.519g 3.317g Rib eye steak
Polyunsaturated fat 1.027g 0.322g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
50%
Rib eye steak
48%
Flank steak
Minerals Daily Need Coverage Score
56%
Rib eye steak
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.289g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food contains less Sugar?
?
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?
?
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.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.