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Roast beef vs. Flank steak — In-Depth Nutrition Comparison

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Differences between roast beef and flank steak

  • Roast beef has more vitamin B12 and potassium, while flank steak has more selenium, zinc, choline, vitamin B3, and vitamin B6.
  • Roast beef's daily need coverage for sodium is 35% higher.
  • Flank steak contains 2 times less potassium than roast beef. Roast beef contains 647mg of potassium, while flank steak contains 339mg.
  • The amount of sodium in flank steak is lower.

The food types used in this comparison are Roast beef, deli style, prepackaged, sliced and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Roast beef vs Flank steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +17.8%
Contains more PhosphorusPhosphorus +15.2%
Contains more ManganeseManganese +66.7%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +300%
Contains more ZincZinc +53.1%
Contains less SodiumSodium -93.4%
Contains more SeleniumSelenium +100%
~equal in Copper ~0.082mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.9%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B12Vitamin B12 +25.2%
Contains more Vitamin KVitamin K +14.3%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more FolateFolate +80%
Contains more CholineCholine +140.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.9%
Contains more OtherOther +-5650%
Contains more ProteinProtein +48.5%
Contains more FatsFats +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Mono. FatMonounsaturated fat +118.1%
Contains more Poly. FatPolyunsaturated fat +19.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roast beef Flank steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roast beef Flank steak DV% diff.
Sodium 853mg 56mg 35%
Selenium 14.7µg 29.4µg 27%
Protein 18.62g 27.66g 18%
Vitamin B12 2.04µg 1.63µg 17%
Zinc 3.2mg 4.9mg 15%
Choline 43.9mg 105.4mg 11%
Vitamin B3 5.581mg 7.363mg 11%
Saturated fat 1.318g 3.395g 9%
Cholesterol 51mg 79mg 9%
Vitamin B6 0.46mg 0.579mg 9%
Potassium 647mg 339mg 9%
Fats 3.69g 8.23g 7%
Vitamin B2 0.213mg 0.133mg 6%
Phosphorus 242mg 210mg 5%
Monounsaturated fat 1.521g 3.317g 4%
Calories 115kcal 192kcal 4%
Iron 2.05mg 1.74mg 4%
Vitamin B1 0.043mg 0.075mg 3%
Calcium 5mg 20mg 2%
Folate 5µg 9µg 1%
Vitamin E 0.49mg 0.38mg 1%
Magnesium 20mg 23mg 1%
Net carbs 0.64g 0g N/A
Carbs 0.64g 0g 0%
Vitamin D 1IU 0%
Sugar 0.29g 0g N/A
Copper 0.086mg 0.082mg 0%
Vitamin A 3µg 0µg 0%
Manganese 0.015mg 0.009mg 0%
Vitamin B5 0.566mg 0.545mg 0%
Vitamin K 1.6µg 1.4µg 0%
Trans fat 0.148g N/A
Polyunsaturated fat 0.27g 0.322g 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - EPA 0.007g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.14g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roast beef Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Roast beef
49%
Flank steak
Minerals Daily Need Coverage Score
56%
Roast beef
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated fat?
Roast beef
Roast beef is lower in Saturated fat (difference - 2.077g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 797mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.