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  6. Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised vs. Flank steak

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised vs. Flank steak — In-Depth Nutrition Comparison

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How are beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised and flank steak different?

  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, braised is richer in vitamin B12, zinc, fats, iron, and protein, while flank steak is higher in vitamin B6 and vitamin B3.
  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, braised covers your daily need for vitamin B12 25% more than flank steak.
  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, braised contains 2 times more fats than flank steak. Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, braised contains 19.22g of fats, while flank steak contains 8.23g.
  • Flank steak is lower in saturated fat.

Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, braised and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 21% 95% 35% 190% 78% 6.5% 1.3% 154%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more IronIron +45.4%
Contains more CopperCopper +26.8%
Contains more ZincZinc +42.4%
Contains less SodiumSodium -10.7%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +40.1%
Contains more PhosphorusPhosphorus +14.8%
~equal in Manganese ~0.009mg
~equal in Selenium ~29.4µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 4.5% 0% 11% 15% 41% 80% 36% 68% 278% 4.8% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 7.6% 19% 31% 138% 33% 134% 204% 3.5% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +39.5%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B12Vitamin B12 +36.2%
Contains more Vitamin KVitamin K +35.7%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B3Vitamin B3 +72.3%
Contains more Vitamin B6Vitamin B6 +96.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.545mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8 Flank steak DV% diff.
Vitamin B12 2.22µg 1.63µg 25%
Vitamin B6 0.295mg 0.579mg 22%
Zinc 6.98mg 4.9mg 19%
Vitamin B3 4.273mg 7.363mg 19%
Saturated fat 7.62g 3.395g 19%
Fats 19.22g 8.23g 17%
Cholesterol 120mg 79mg 14%
Monounsaturated fat 8.276g 3.317g 12%
Iron 2.53mg 1.74mg 10%
Calories 302kcal 192kcal 6%
Protein 30.12g 27.66g 5%
Phosphorus 183mg 210mg 4%
Potassium 242mg 339mg 3%
Vitamin B2 0.178mg 0.133mg 3%
Polyunsaturated fat 0.73g 0.322g 3%
Vitamin D* 13 IU 2%
Vitamin D 0.3µg 2%
Copper 0.104mg 0.082mg 2%
Selenium 28.3µg 29.4µg 2%
Choline 114.7mg 105.4mg 2%
Magnesium 20mg 23mg 1%
Vitamin E 0.53mg 0.38mg 1%
Vitamin B1 0.061mg 0.075mg 1%
Vitamin B5 0.594mg 0.545mg 1%
Protein per 100 calories 10g 14g N/A
Calories per 10 g protein 100kcal 69kcal N/A
Weight per 100 calories 33g 52g N/A
Unsaturated / Saturated Fat ratio 1.2 1.1 N/A
Calcium 17mg 20mg 0%
Sodium 50mg 56mg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin K 1.9µg 1.4µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.2mg 0.182mg 0%
Threonine 1.213mg 1.105mg 0%
Isoleucine 1.382mg 1.259mg 0%
Leucine 2.416mg 2.201mg 0%
Lysine 2.567mg 2.338mg 0%
Methionine 0.791mg 0.72mg 0%
Phenylalanine 1.2mg 1.093mg 0%
Valine 1.507mg 1.372mg 0%
Histidine 0.969mg 0.883mg 0%
Omega-3 (EPA) 0.003g 0g N/A
Omega-3 (DHA) 0.001g 0g N/A
Omega-3 (DPA) 0.016g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 19% 50%
Protein: 30.12 g
Fats: 19.22 g
Carbs: 0 g
Water: 50.45 g
Other: 0.21 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +133.5%
Contains more WaterWater +27.2%
~equal in Protein ~27.66g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.62 g
Monounsaturated fat: Mono. Fat 8.276 g
Polyunsaturated fat: Poly. Fat 0.73 g
48% 47% 5%
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 +149.5%
Contains more Poly. FatPolyunsaturated fat +126.7%
Contains less Sat. FatSaturated fat -55.4%

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. Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168667/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.