T bone steak vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between t bone steak and flank steak

T bone steak is richer in iron, vitamin B6, vitamin B12, vitamin B2, and monounsaturated fat, yet flank steak is richer in choline and vitamin B3.
Daily need coverage for iron for t bone steak is 23% higher.
T bone steak contains 2 times more vitamin B2 than flank steak. T bone steak contains 0.27mg of vitamin B2, while flank steak contains 0.133mg.
Flank steak contains less saturated fat.

Food types used in this article are Beef, short loin, t-bone steak, bone-in, separable lean, only, trimmed to 1/8" fat, choice, 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.

T bone steak

Flank steak

Contains more IronIron

+105.2%

Contains more MagnesiumMagnesium	+15%
Contains more PotassiumPotassium	+21.1%
Contains less SodiumSodium	-17.6%
Contains more ManganeseManganese	+125%

~equal in Calcium ~20mg

~equal in Copper ~0.082mg

~equal in Zinc ~4.9mg

~equal in Phosphorus ~210mg

~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.

T bone steak

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+103%
Contains more Vitamin B6Vitamin B6	+30.9%
Contains more Vitamin B12Vitamin B12	+16%

Contains more Vitamin EVitamin E	+171.4%
Contains more Vitamin B1Vitamin B1	+31.6%
Contains more Vitamin B3Vitamin B3	+17%
Contains more Vitamin B5Vitamin B5	+77.5%
Contains more FolateFolate	+28.6%
Contains more CholineCholine	+59.5%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.57mg	1.74mg	23%
Vitamin B6	0.758mg	0.579mg	14%
Vitamin B2	0.27mg	0.133mg	11%
Vitamin B12	1.89µg	1.63µg	11%
Choline	66.1mg	105.4mg	7%
Vitamin B3	6.292mg	7.363mg	7%
Monounsaturated fat	5.159g	3.317g	5%
Saturated fat	4.6g	3.395g	5%
Vitamin B5	0.307mg	0.545mg	5%
Fats	11.05g	8.23g	4%
Potassium	280mg	339mg	2%
Selenium	30.4µg	29.4µg	2%
Zinc	4.69mg	4.9mg	2%
Polyunsaturated fat	0.583g	0.322g	2%
Vitamin E	0.14mg	0.38mg	2%
Vitamin B1	0.057mg	0.075mg	2%
Folate	7µg	9µg	1%
Calories	217kcal	192kcal	1%
Vitamin D	0.1µg		1%
Sodium	68mg	56mg	1%
Magnesium	20mg	23mg	1%
Cholesterol	81mg	79mg	1%
Protein	27.48g	27.66g	0%
Vitamin D	3IU		0%
Calcium	19mg	20mg	0%
Copper	0.079mg	0.082mg	0%
Phosphorus	210mg	210mg	0%
Vitamin A	1µg	0µg	0%
Manganese	0.004mg	0.009mg	0%
Vitamin K	1.5µg	1.4µg	0%
Trans fat	0.595g		N/A
Tryptophan	0.325mg	0.182mg	0%
Threonine	1.349mg	1.105mg	0%
Isoleucine	1.343mg	1.259mg	0%
Leucine	2.46mg	2.201mg	0%
Lysine	2.74mg	2.338mg	0%
Methionine	0.762mg	0.72mg	0%
Phenylalanine	1.143mg	1.093mg	0%
Valine	1.421mg	1.372mg	0%
Histidine	1.05mg	0.883mg	0%
Omega-3 - EPA	0.002g	0g	N/A
Omega-3 - ALA	0.02g		N/A
Omega-3 - DPA	0.013g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.019g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	0.373g		N/A