Steak vs. Flank steak — In-Depth Nutrition Comparison

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A recap on the differences between steak and flank steak

Steak is higher in vitamin B12, zinc, vitamin B2, iron, and monounsaturated fat, yet flank steak is higher in vitamin B3, phosphorus, and vitamin B6.
Steak covers your daily saturated fat needs 25% more than flank steak.
Steak contains 3 times more monounsaturated fat than flank steak. While steak contains 9.171g of monounsaturated fat, flank steak contains only 3.317g.
The amount of saturated fat in flank steak is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" 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.

Steak

Flank steak

Contains more IronIron	+37.9%
Contains more ZincZinc	+29.4%

Contains more CalciumCalcium	+66.7%
Contains more PotassiumPotassium	+21.5%
Contains more PhosphorusPhosphorus	+28.8%

~equal in Magnesium ~23mg

~equal in Copper ~0.082mg

~equal in Sodium ~56mg

~equal in Selenium ~29.4µg

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.

Steak

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+126.3%
Contains more Vitamin B12Vitamin B12	+35%
Contains more Vitamin KVitamin K	+14.3%

Contains more Vitamin B3Vitamin B3	+43%
Contains more Vitamin B6Vitamin B6	+15.8%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	1.63µg	24%
Saturated fat	8.443g	3.395g	23%
Choline		105.4mg	19%
Fats	19.02g	8.23g	17%
Monounsaturated fat	9.171g	3.317g	15%
Vitamin B3	5.149mg	7.363mg	14%
Zinc	6.34mg	4.9mg	13%
Vitamin B2	0.301mg	0.133mg	13%
Vitamin B5		0.545mg	11%
Iron	2.4mg	1.74mg	8%
Phosphorus	163mg	210mg	7%
Vitamin B6	0.5mg	0.579mg	6%
Protein	24.85g	27.66g	6%
Selenium	31.8µg	29.4µg	4%
Polyunsaturated fat	0.896g	0.322g	4%
Calories	271kcal	192kcal	4%
Vitamin E		0.38mg	3%
Potassium	279mg	339mg	2%
Vitamin D	0.1µg		1%
Vitamin A	7µg	0µg	1%
Vitamin D	6IU		1%
Folate	6µg	9µg	1%
Calcium	12mg	20mg	1%
Cholesterol	78mg	79mg	0%
Magnesium	23mg	23mg	0%
Copper	0.085mg	0.082mg	0%
Sodium	58mg	56mg	0%
Manganese		0.009mg	0%
Vitamin B1	0.074mg	0.075mg	0%
Vitamin K	1.6µg	1.4µg	0%
Tryptophan	0.278mg	0.182mg	0%
Threonine	1.171mg	1.105mg	0%
Isoleucine	1.157mg	1.259mg	0%
Leucine	2.142mg	2.201mg	0%
Lysine	2.38mg	2.338mg	0%
Methionine	0.672mg	0.72mg	0%
Phenylalanine	0.997mg	1.093mg	0%
Valine	1.242mg	1.372mg	0%
Histidine	0.931mg	0.883mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - DPA	0.013g	0g	N/A