Flank steak vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the differences between flank steak and beef tenderloin?

Flank steak is higher in vitamin B3, vitamin B6, selenium, protein, and zinc; however, beef tenderloin is richer in vitamin B12, fats, iron, and vitamin B2.
Beef tenderloin's daily need coverage for vitamin B12 is 35% more.
Beef tenderloin contains 2 times less vitamin B3 than flank steak. Flank steak contains 7.363mg of vitamin B3, while beef tenderloin contains 3mg.
Flank steak has less saturated fat.

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.

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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.

Flank steak

Beef tenderloin

Contains more CalciumCalcium	+122.2%
Contains more ZincZinc	+21.6%
Contains more SeleniumSelenium	+28.4%

Contains more IronIron	+78.7%
Contains more CopperCopper	+50%
Contains more ManganeseManganese	+55.6%

~equal in Magnesium ~22mg

~equal in Potassium ~331mg

~equal in Phosphorus ~203mg

~equal in Sodium ~57mg

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.

Flank steak

Beef tenderloin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+145.4%
Contains more Vitamin B5Vitamin B5	+118%
Contains more Vitamin B6Vitamin B6	+131.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+12.5%

Contains more Vitamin B1Vitamin B1	+20%
Contains more Vitamin B2Vitamin B2	+95.5%
Contains more Vitamin B12Vitamin B12	+50.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.63µg	2.46µg	35%
Saturated fat	3.395g	9.72g	29%
Vitamin B3	7.363mg	3mg	27%
Fats	8.23g	24.6g	25%
Vitamin B6	0.579mg	0.25mg	25%
Iron	1.74mg	3.11mg	17%
Monounsaturated fat	3.317g	10.27g	17%
Selenium	29.4µg	22.9µg	12%
Vitamin B2	0.133mg	0.26mg	10%
Protein	27.66g	23.9g	8%
Zinc	4.9mg	4.03mg	8%
Calories	192kcal	324kcal	7%
Vitamin B5	0.545mg	0.25mg	6%
Copper	0.082mg	0.123mg	5%
Polyunsaturated fat	0.322g	1g	5%
Vitamin E	0.38mg		3%
Choline	105.4mg	91mg	3%
Cholesterol	79mg	85mg	2%
Calcium	20mg	9mg	1%
Phosphorus	210mg	203mg	1%
Vitamin B1	0.075mg	0.09mg	1%
Vitamin K	1.4µg		1%
Protein per 100 calories	14g	7.4g	N/A
Calories per 10 g protein	69kcal	136kcal	N/A
Weight per 100 calories	52g	31g	N/A
Unsaturated / Saturated Fat ratio	1.1	1.2	N/A
Magnesium	23mg	22mg	0%
Potassium	339mg	331mg	0%
Sodium	56mg	57mg	0%
Manganese	0.009mg	0.014mg	0%
Folate	9µg	8µg	0%
Tryptophan	0.182mg	0.268mg	0%
Threonine	1.105mg	1.044mg	0%
Isoleucine	1.259mg	1.075mg	0%
Leucine	2.201mg	1.889mg	0%
Lysine	2.338mg	1.989mg	0%
Methionine	0.72mg	0.612mg	0%
Phenylalanine	1.093mg	0.933mg	0%
Valine	1.372mg	1.163mg	0%
Histidine	0.883mg	0.818mg	0%