Steak vs. Flank steak — In-Depth Nutrition Comparison
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A recap on 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.
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +21.5% |
| Contains more PhosphorusPhosphorus | +28.8% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +131.1% |
| Contains more OtherOther | +-1000% |
| Contains more ProteinProtein | +11.3% |
| Contains more WaterWater | +15.4% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 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 | +176.5% |
| Contains more Poly. FatPolyunsaturated fat | +178.3% |
| Contains less Sat. FatSaturated fat | -59.8% |
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 Cholesterol |
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| Lower in Sodium |
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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 | |
|
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 |
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
45%
49%
Minerals Daily Need Coverage Score
59%
54%
Comparison summary
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 5.048g)
Which food is cheaper?
Flank steak is cheaper (difference - $2.4)
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?
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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?
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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.