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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Copper +25.6%
Contains more Manganese +288.9%
Contains more Calcium +17.6%
Contains more Iron +75.8%
Contains less Sodium -32.5%
Contains more Zinc +26.6%
Contains more Selenium +114.6%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 18% 93% 30% 11% 106% 35% 5% 75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Copper +25.6%
Contains more Manganese +288.9%
Contains more Calcium +17.6%
Contains more Iron +75.8%
Contains less Sodium -32.5%
Contains more Zinc +26.6%
Contains more Selenium +114.6%
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" charts 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 Choline +10.9%
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 Choline Vitamin K 0% 3% 0% 0% 18% 63% 151% 70% 90% 9% 159% 52% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 58% 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 Choline +10.9%
Contains more Vitamin K +16.7%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B3 - 7.363

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.5%
Equal in Fats - 8.23
Equal in Water - 64.17
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Protein +13.5%
Equal in Fats - 8.23
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.5%
Contains more Polyunsaturated fat +70.8%
Contains more Monounsaturated Fat +16.8%
47% 44% 9%
Saturated Fat: 3.04 g
Monounsaturated Fat: 2.84 g
Polyunsaturated fat: 0.55 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -10.5%
Contains more Polyunsaturated fat +70.8%
Contains more Monounsaturated Fat +16.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Protein 24.38g 27.66g Flank steak
Fats 7.56g 8.23g Flank steak
Calories 172kcal 192kcal Flank steak
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
Manganese 0.035mg 0.009mg Veal
Selenium 13.7µg 29.4µg Flank steak
Vitamin E 0.15mg 0.38mg Flank steak
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
Choline 95mg 105.4mg 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
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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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
47%
Veal
49%
Flank steak
Minerals Daily Need Coverage Score
41%
Veal
54%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.