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  6. Roe vs. Flank steak

Roe vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between Roe and Flank steak

  • Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, and Vitamin C, yet Flank steak is higher in Zinc, Vitamin B3, and Vitamin B6.
  • Roe covers your daily Vitamin B12 needs 413% more than Flank steak.
  • The amount of Cholesterol in Flank steak is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Roe 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.
Roe
Roe
6
:
4
Flank steak
Flank steak
Contains more Calcium +40%
Contains more Magnesium +13%
Contains more Phosphorus +145.2%
Contains more Copper +56.1%
Contains more Manganese +44.4%
Contains more Selenium +75.9%
Contains more Iron +126%
Contains more Potassium +19.8%
Contains less Sodium -52.1%
Contains more Zinc +282.8%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +40%
Contains more Magnesium +13%
Contains more Phosphorus +145.2%
Contains more Copper +56.1%
Contains more Manganese +44.4%
Contains more Selenium +75.9%
Contains more Iron +126%
Contains more Potassium +19.8%
Contains less Sodium -52.1%
Contains more Zinc +282.8%

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.
Roe
Roe
7
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +269.3%
Contains more Vitamin B2 +613.5%
Contains more Vitamin B5 +111.7%
Contains more Folate +922.2%
Contains more Vitamin B12 +608%
Contains more Vitamin B3 +235.9%
Contains more Vitamin B6 +213%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 C +∞%
Contains more Vitamin B1 +269.3%
Contains more Vitamin B2 +613.5%
Contains more Vitamin B5 +111.7%
Contains more Folate +922.2%
Contains more Vitamin B12 +608%
Contains more Vitamin B3 +235.9%
Contains more Vitamin B6 +213%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
1
Flank steak
Flank steak
Contains more Carbs +∞%
Equal in Protein - 27.66
Equal in Fats - 8.23
Equal in Water - 64.17
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 Carbs +∞%
Equal in Protein - 27.66
Equal in Fats - 8.23
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Flank steak
Flank steak
Contains less Saturated Fat -45%
Contains more Polyunsaturated fat +957.1%
Contains more Monounsaturated Fat +55.8%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -45%
Contains more Polyunsaturated fat +957.1%
Contains more Monounsaturated Fat +55.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Flank steak Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 27.66g Roe
Fats 8.23g 8.23g
Carbs 1.92g 0g Roe
Calories 204kcal 192kcal Roe
Calcium 28mg 20mg Roe
Iron 0.77mg 1.74mg Flank steak
Magnesium 26mg 23mg Roe
Phosphorus 515mg 210mg Roe
Potassium 283mg 339mg Flank steak
Sodium 117mg 56mg Flank steak
Zinc 1.28mg 4.9mg Flank steak
Copper 0.128mg 0.082mg Roe
Manganese 0.013mg 0.009mg Roe
Selenium 51.7µg 29.4µg Roe
Vitamin A 303IU 0IU Roe
Vitamin A RAE 91µg 0µg Roe
Vitamin E 0.38mg Flank steak
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.075mg Roe
Vitamin B2 0.949mg 0.133mg Roe
Vitamin B3 2.192mg 7.363mg Flank steak
Vitamin B5 1.154mg 0.545mg Roe
Vitamin B6 0.185mg 0.579mg Flank steak
Folate 92µg 9µg Roe
Vitamin B12 11.54µg 1.63µg Roe
Vitamin K 1.4µg Flank steak
Tryptophan 0.375mg 0.182mg Roe
Threonine 1.305mg 1.105mg Roe
Isoleucine 1.465mg 1.259mg Roe
Leucine 2.509mg 2.201mg Roe
Lysine 2.179mg 2.338mg Flank steak
Methionine 0.71mg 0.72mg Flank steak
Phenylalanine 1.401mg 1.093mg Roe
Valine 1.676mg 1.372mg Roe
Histidine 0.778mg 0.883mg Flank steak
Cholesterol 479mg 79mg Flank steak
Saturated Fat 1.866g 3.395g Roe
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0g Roe
Omega-3 - DPA 0.105g 0g Roe
Monounsaturated Fat 2.129g 3.317g Flank steak
Polyunsaturated fat 3.404g 0.322g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Flank steak
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
169%
Roe
48%
Flank steak
Minerals Daily Need Coverage Score
68%
Roe
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 1.529g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 400mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $100)
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.