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  6. Flank steak vs. Fillet

Flank steak vs. Fillet — In-Depth Nutrition Comparison

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Important differences between flank steak and fillet

  • Flank steak has more selenium and zinc; however, fillet has more vitamin B12, copper, vitamin B1, vitamin B6, vitamin B2, phosphorus, and vitamin B3.
  • Fillet's daily need coverage for vitamin B12 is 107% more.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Vegetarian fillets.

Infographic

Flank steak vs Fillet infographic
Infographic link

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.
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%
Fillet
Fillet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains more ZincZinc +250%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2840%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +77%
Contains more IronIron +14.9%
Contains more CopperCopper +1028%
Contains more PhosphorusPhosphorus +114.3%
~equal in Magnesium ~23mg

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.
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%
Fillet
Fillet
7
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% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +807.9%
Contains more Vitamin B1Vitamin B1 +1366.7%
Contains more Vitamin B2Vitamin B2 +576.7%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B6Vitamin B6 +159.1%
Contains more Vitamin B12Vitamin B12 +157.7%
Contains more FolateFolate +1033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Fillet DV% diff.
Vitamin B12 1.63µg 4.2µg 107%
Copper 0.082mg 0.925mg 94%
Vitamin B1 0.075mg 1.1mg 85%
Vitamin B6 0.579mg 1.5mg 71%
Polyunsaturated fat 0.322g 9.332g 60%
Vitamin B2 0.133mg 0.9mg 59%
Selenium 29.4µg 1µg 52%
Phosphorus 210mg 450mg 34%
Zinc 4.9mg 1.4mg 32%
Vitamin B3 7.363mg 12mg 29%
Cholesterol 79mg 0mg 26%
Fiber 0g 6.1g 24%
Folate 9µg 102µg 23%
Vitamin E 0.38mg 3.45mg 20%
Sodium 56mg 490mg 19%
Fats 8.23g 18g 15%
Vitamin B5 0.545mg 11%
Protein 27.66g 23g 9%
Calcium 20mg 95mg 8%
Potassium 339mg 600mg 8%
Calories 192kcal 290kcal 5%
Choline 105.4mg 82mg 4%
Carbs 0g 9g 3%
Iron 1.74mg 2mg 3%
Monounsaturated fat 3.317g 4.376g 3%
Saturated fat 3.395g 2.849g 2%
Vitamin K 1.4µg 0µg 1%
Protein per 100 calories 14g 7.9g N/A
Calories per 10 g protein 69kcal 126kcal N/A
Weight per 100 calories 52g 34g N/A
Unsaturated / Saturated Fat ratio 1.1 4.8 N/A
Net carbs 0g 2.9g N/A
Magnesium 23mg 23mg 0%
Sugar 0g 0.8g N/A
Manganese 0.009mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more ProteinProtein +20.3%
Contains more WaterWater +42.6%
Contains more FatsFats +118.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Fillet
Fillet
3
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +31.9%
Contains more Poly. FatPolyunsaturated fat +2798.1%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.