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Veal vs Flank steak - In-Depth Nutrition Comparison

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Differences between Veal and Flank steak

  • Veal has more Vitamin B5, and Vitamin B2, while Flank steak has more Selenium, Vitamin B12, Vitamin B6, Iron, and Zinc.
  • Flank steak's daily need coverage for Selenium is 29% higher.
  • Flank steak contains 2 times less Vitamin B5 than Veal. Veal contains 1.16mg of Vitamin B5, while Flank steak contains 0.545mg.
  • The amount of Cholesterol in Flank steak is lower.

The food types used in this comparison are Veal, ground, cooked, broiled and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Veal vs Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +25.6%
Contains more Calcium +17.6%
Contains more Iron +75.8%
Contains less Sodium -32.5%
Contains more Zinc +26.6%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 18% 93% 30% 11% 106% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Copper +25.6%
Contains more Calcium +17.6%
Contains more Iron +75.8%
Contains less Sodium -32.5%
Contains more Zinc +26.6%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Veal
5
:
Contains more Vitamin B2 +103%
Contains more Vitamin B5 +112.8%
Contains more Folate +22.2%
Contains more Vitamin E +153.3%
Contains more Vitamin B6 +48.5%
Contains more Vitamin B12 +28.3%
Contains more Vitamin K +16.7%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B3 - 7.363
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 18% 63% 151% 70% 90% 9% 159% 3%
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 B2 +103%
Contains more Vitamin B5 +112.8%
Contains more Folate +22.2%
Contains more Vitamin E +153.3%
Contains more Vitamin B6 +48.5%
Contains more Vitamin B12 +28.3%
Contains more Vitamin K +16.7%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B3 - 7.363

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Veal Flank steak
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veal Flank steak Opinion
Net carbs 0g 0g
Protein 24.38g 27.66g Flank steak
Fats 7.56g 8.23g Flank steak
Carbs 0g 0g
Calories 172kcal 192kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 17mg 20mg Flank steak
Iron 0.99mg 1.74mg Flank steak
Magnesium 24mg 23mg Veal
Phosphorus 217mg 210mg Veal
Potassium 337mg 339mg Flank steak
Sodium 83mg 56mg Flank steak
Zinc 3.87mg 4.9mg Flank steak
Copper 0.103mg 0.082mg Veal
Vitamin A 0IU 0IU
Vitamin E 0.15mg 0.38mg Flank steak
Vitamin D 0IU IU Veal
Vitamin D 0µg µg Veal
Vitamin C 0mg 0mg
Vitamin B1 0.07mg 0.075mg Flank steak
Vitamin B2 0.27mg 0.133mg Veal
Vitamin B3 8.03mg 7.363mg Veal
Vitamin B5 1.16mg 0.545mg Veal
Vitamin B6 0.39mg 0.579mg Flank steak
Folate 11µg 9µg Veal
Vitamin B12 1.27µg 1.63µg Flank steak
Vitamin K 1.2µg 1.4µg Flank steak
Tryptophan 0.247mg 0.182mg Veal
Threonine 1.065mg 1.105mg Flank steak
Isoleucine 1.201mg 1.259mg Flank steak
Leucine 1.94mg 2.201mg Flank steak
Lysine 2.009mg 2.338mg Flank steak
Methionine 0.569mg 0.72mg Flank steak
Phenylalanine 0.984mg 1.093mg Flank steak
Valine 1.347mg 1.372mg Flank steak
Histidine 0.885mg 0.883mg Veal
Cholesterol 103mg 79mg Flank steak
Trans Fat g g
Saturated Fat 3.04g 3.395g Veal
Monounsaturated Fat 2.84g 3.317g Flank steak
Polyunsaturated fat 0.55g 0.322g Veal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
47
Veal
48
Flank steak
Mineral Summary Score
42
Veal
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
146%
Veal
166%
Flank steak
Carbohydrates
0%
Veal
0%
Flank steak
Fats
35%
Veal
38%
Flank steak

Comparison summary

Which food is lower in Saturated Fat?
Veal
Veal is lower in Saturated Fat (difference - 0.355g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 24mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.2)
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 richer in minerals?
?
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?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.