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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
Veal
3
:
Contains more Copper +25.6%
Contains more Iron +75.8%
Contains more Calcium +17.6%
Contains more Zinc +26.6%
Contains less Sodium -32.5%
Equal in Potassium - 339
Equal in Magnesium - 23
Equal in Phosphorus - 210
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 30% 18% 35% 106% 93% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Copper +25.6%
Contains more Iron +75.8%
Contains more Calcium +17.6%
Contains more Zinc +26.6%
Contains less Sodium -32.5%
Equal in Potassium - 339
Equal in Magnesium - 23
Equal in Phosphorus - 210

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 18% 63% 151% 70% 90% 159% 3% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
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 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 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 Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

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

All nutrients comparison - raw data values

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

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.