Beefsteak vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between beefsteak and flank steak

Beefsteak has more fats and monounsaturated fat; however, flank steak has more vitamin B12.
Beefsteak's daily need coverage for saturated fat is 13% more.
Beefsteak has 2 times more monounsaturated fat than flank steak. Beefsteak has 6.298g of monounsaturated fat, while flank steak has 3.317g.
Flank steak is lower in saturated fat.

The food varieties used in the comparison are Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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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.

Beefsteak

Flank steak

Contains more CopperCopper

+12.3%

~equal in Magnesium ~23mg

~equal in Calcium ~20mg

~equal in Potassium ~339mg

~equal in Iron ~1.74mg

~equal in Zinc ~4.9mg

~equal in Phosphorus ~210mg

~equal in Sodium ~56mg

~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.

Beefsteak

Flank steak

Contains more Vitamin EVitamin E	+18.4%
Contains more Vitamin KVitamin K	+14.3%

Contains more Vitamin B12Vitamin B12	+18.1%
Contains more FolateFolate	+12.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.075mg

~equal in Vitamin B2 ~0.133mg

~equal in Vitamin B3 ~7.363mg

~equal in Vitamin B5 ~0.545mg

~equal in Vitamin B6 ~0.579mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	5.951g	3.395g	12%
Fats	15.11g	8.23g	11%
Vitamin B12	1.38µg	1.63µg	10%
Monounsaturated fat	6.298g	3.317g	7%
Calories	250kcal	192kcal	3%
Protein	26.72g	27.66g	2%
Vitamin B3	6.978mg	7.363mg	2%
Polyunsaturated fat	0.56g	0.322g	2%
Iron	1.63mg	1.74mg	1%
Copper	0.073mg	0.082mg	1%
Selenium	28.8µg	29.4µg	1%
Vitamin B2	0.14mg	0.133mg	1%
Choline	101.8mg	105.4mg	1%
Protein per 100 calories	11g	14g	N/A
Calories per 10 g protein	94kcal	69kcal	N/A
Weight per 100 calories	40g	52g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.1	N/A
Cholesterol	79mg	79mg	0%
Magnesium	23mg	23mg	0%
Calcium	22mg	20mg	0%
Potassium	340mg	339mg	0%
Zinc	4.85mg	4.9mg	0%
Phosphorus	213mg	210mg	0%
Sodium	57mg	56mg	0%
Vitamin E	0.45mg	0.38mg	0%
Manganese	0.009mg	0.009mg	0%
Vitamin B1	0.078mg	0.075mg	0%
Vitamin B5	0.527mg	0.545mg	0%
Vitamin B6	0.585mg	0.579mg	0%
Vitamin K	1.6µg	1.4µg	0%
Folate	8µg	9µg	0%
Tryptophan	0.173mg	0.182mg	0%
Threonine	1.054mg	1.105mg	0%
Isoleucine	1.201mg	1.259mg	0%
Leucine	2.099mg	2.201mg	0%
Lysine	2.23mg	2.338mg	0%
Methionine	0.687mg	0.72mg	0%
Phenylalanine	1.042mg	1.093mg	0%
Valine	1.309mg	1.372mg	0%
Histidine	0.842mg	0.883mg	0%