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 from 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.
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.
| Contains more IronIron | +105.2% |
| Contains more MagnesiumMagnesium | +15% |
| Contains more PotassiumPotassium | +21.1% |
| Contains less SodiumSodium | -17.6% |
| Contains more ManganeseManganese | +125% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.48 g
Fats:
11.05 g
Carbs:
0 g
Water:
60.6 g
Other:
0.87 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +34.3% |
| Contains more OtherOther | +-1550% |
~equal in
Protein
~27.66g
~equal in
Carbs
~0g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.6 g
Monounsaturated Fat:
Mono. Fat
5.159 g
Polyunsaturated fat:
Poly. Fat
0.583 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 | +55.5% |
| Contains more Poly. FatPolyunsaturated fat | +81.1% |
| Contains less Sat. FatSaturated Fat | -26.2% |
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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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 217kcal | 192kcal |
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| Protein | 27.48g | 27.66g |
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| Fats | 11.05g | 8.23g |
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| Cholesterol | 81mg | 79mg |
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| Vitamin D | 3IU |
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| Magnesium | 20mg | 23mg |
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| Calcium | 19mg | 20mg |
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| Potassium | 280mg | 339mg |
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| Iron | 3.57mg | 1.74mg |
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| Copper | 0.079mg | 0.082mg |
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| Zinc | 4.69mg | 4.9mg |
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| Phosphorus | 210mg | 210mg | |
| Sodium | 68mg | 56mg |
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| Vitamin A | 5IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.14mg | 0.38mg |
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| Vitamin D | 0.1µg |
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| Manganese | 0.004mg | 0.009mg |
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| Selenium | 30.4µg | 29.4µg |
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| Vitamin B1 | 0.057mg | 0.075mg |
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| Vitamin B2 | 0.27mg | 0.133mg |
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| Vitamin B3 | 6.292mg | 7.363mg |
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| Vitamin B5 | 0.307mg | 0.545mg |
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| Vitamin B6 | 0.758mg | 0.579mg |
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| Vitamin B12 | 1.89µg | 1.63µg |
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| Vitamin K | 1.5µg | 1.4µg |
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| Folate | 7µg | 9µg |
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| Trans Fat | 0.595g |
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| Choline | 66.1mg | 105.4mg |
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| Saturated Fat | 4.6g | 3.395g |
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| Monounsaturated Fat | 5.159g | 3.317g |
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| Polyunsaturated fat | 0.583g | 0.322g |
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| Tryptophan | 0.325mg | 0.182mg |
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| Threonine | 1.349mg | 1.105mg |
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| Isoleucine | 1.343mg | 1.259mg |
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| Leucine | 2.46mg | 2.201mg |
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| Lysine | 2.74mg | 2.338mg |
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| Methionine | 0.762mg | 0.72mg |
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| Phenylalanine | 1.143mg | 1.093mg |
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| Valine | 1.421mg | 1.372mg |
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| Histidine | 1.05mg | 0.883mg |
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| Omega-3 - EPA | 0.002g | 0g |
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| Omega-3 - ALA | 0.02g |
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| Omega-3 - DPA | 0.013g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.019g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.373g |
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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
52%
49%
Minerals Daily Need Coverage Score
60%
54%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 1.205g)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 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.