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  6. Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, raw vs. Flank steak

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, raw 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, choice, raw and flank steak different?

  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, choice, raw is higher in fats and vitamin B12; however, flank steak is richer in protein, vitamin B3, selenium, vitamin B6, and phosphorus.
  • Daily need coverage for saturated fat for beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, choice, raw is 20% higher.
  • Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, choice, raw contains 2 times more fats than flank steak. While beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, choice, raw contains 18.57g of fats, flank steak contains only 8.23g.
  • Flank steak has less saturated fat.

Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 1/8" fat, choice, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties 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% 4.8% 26% 65% 27% 124% 73% 8.2% 1.7% 109%
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 ManganeseManganese +44.4%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +16.9%
Contains more PhosphorusPhosphorus +22.8%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +47.7%
~equal in Iron ~1.74mg
~equal in Copper ~0.082mg
~equal in Zinc ~4.9mg

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% 0% 0% 8.2% 16% 33% 81% 34% 98% 224% 4% 7.5%
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 KVitamin K +14.3%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B6Vitamin B6 +36.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.38mg
~equal in Vitamin B2 ~0.133mg
~equal in Vitamin B5 ~0.545mg
~equal in Vitamin B12 ~1.63µg
~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 B3 4.328mg 7.363mg 19%
Saturated fat 7.492g 3.395g 19%
Protein 19.14g 27.66g 17%
Selenium 19.9µg 29.4µg 17%
Fats 18.57g 8.23g 16%
Vitamin B6 0.425mg 0.579mg 12%
Monounsaturated fat 7.95g 3.317g 12%
Vitamin B12 1.79µg 1.63µg 7%
Phosphorus 171mg 210mg 6%
Choline 79.9mg 105.4mg 5%
Calories 249kcal 192kcal 3%
Cholesterol 89mg 79mg 3%
Zinc 4.56mg 4.9mg 3%
Polyunsaturated fat 0.706g 0.322g 3%
Magnesium 19mg 23mg 1%
Potassium 290mg 339mg 1%
Vitamin B1 0.064mg 0.075mg 1%
Vitamin B2 0.143mg 0.133mg 1%
Protein per 100 calories 7.7g 14g N/A
Calories per 10 g protein 130kcal 69kcal N/A
Weight per 100 calories 40g 52g N/A
Unsaturated / Saturated Fat ratio 1.2 1.1 N/A
Calcium 16mg 20mg 0%
Iron 1.73mg 1.74mg 0%
Copper 0.082mg 0.082mg 0%
Sodium 63mg 56mg 0%
Vitamin E 0.41mg 0.38mg 0%
Manganese 0.013mg 0.009mg 0%
Vitamin B5 0.559mg 0.545mg 0%
Vitamin K 1.6µg 1.4µg 0%
Folate 10µg 9µg 0%
Tryptophan 0.123mg 0.182mg 0%
Threonine 0.745mg 1.105mg 0%
Isoleucine 0.848mg 1.259mg 0%
Leucine 1.484mg 2.201mg 0%
Lysine 1.576mg 2.338mg 0%
Methionine 0.486mg 0.72mg 0%
Phenylalanine 0.737mg 1.093mg 0%
Valine 0.925mg 1.372mg 0%
Histidine 0.595mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 62%
Protein: 19.14 g
Fats: 18.57 g
Carbs: 0 g
Water: 61.78 g
Other: 0.51 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 +125.6%
Contains more ProteinProtein +44.5%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 4%
Saturated fat: Sat. Fat 7.492 g
Monounsaturated fat: Mono. Fat 7.95 g
Polyunsaturated fat: Poly. Fat 0.706 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 +139.7%
Contains more Poly. FatPolyunsaturated fat +119.3%
Contains less Sat. FatSaturated fat -54.7%

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, choice, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168668/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.