Roast beef vs. Flank steak — In-Depth Nutrition Comparison

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Differences between roast beef and flank steak

Roast beef has more vitamin B12, while flank steak has more selenium, protein, zinc, choline, vitamin B3, and vitamin B6.
Roast beef's daily need coverage for sodium is 35% higher.
The amount of sodium in flank steak is lower.

The food types used in this comparison are Roast beef, deli style, prepackaged, sliced 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.

Roast beef

Flank steak

Contains more PotassiumPotassium	+90.9%
Contains more IronIron	+17.8%
Contains more PhosphorusPhosphorus	+15.2%
Contains more ManganeseManganese	+66.7%

Contains more MagnesiumMagnesium	+15%
Contains more CalciumCalcium	+300%
Contains more ZincZinc	+53.1%
Contains less SodiumSodium	-93.4%
Contains more SeleniumSelenium	+100%

~equal in Copper ~0.082mg

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.

Roast beef

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+28.9%
Contains more Vitamin B2Vitamin B2	+60.2%
Contains more Vitamin B12Vitamin B12	+25.2%
Contains more Vitamin KVitamin K	+14.3%

Contains more Vitamin B1Vitamin B1	+74.4%
Contains more Vitamin B3Vitamin B3	+31.9%
Contains more Vitamin B6Vitamin B6	+25.9%
Contains more FolateFolate	+80%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	853mg	56mg	35%
Selenium	14.7µg	29.4µg	27%
Protein	18.62g	27.66g	18%
Vitamin B12	2.04µg	1.63µg	17%
Zinc	3.2mg	4.9mg	15%
Vitamin B3	5.581mg	7.363mg	11%
Choline	43.9mg	105.4mg	11%
Cholesterol	51mg	79mg	9%
Potassium	647mg	339mg	9%
Vitamin B6	0.46mg	0.579mg	9%
Saturated fat	1.318g	3.395g	9%
Fats	3.69g	8.23g	7%
Vitamin B2	0.213mg	0.133mg	6%
Phosphorus	242mg	210mg	5%
Calories	115kcal	192kcal	4%
Iron	2.05mg	1.74mg	4%
Monounsaturated fat	1.521g	3.317g	4%
Vitamin B1	0.043mg	0.075mg	3%
Calcium	5mg	20mg	2%
Magnesium	20mg	23mg	1%
Vitamin E	0.49mg	0.38mg	1%
Folate	5µg	9µg	1%
Omega-3 (ALA)	0.017g		1%
Omega-6 (Linoleic acid)	0.14g		1%
Protein per 100 calories	16g	14g	N/A
Calories per 10 g protein	62kcal	69kcal	N/A
Weight per 100 calories	87g	52g	N/A
Unsaturated / Saturated Fat ratio	1.4	1.1	N/A
Net carbs	0.64g	0g	N/A
Carbs	0.64g	0g	0%
Vitamin D*	1 IU		0%
Sugar	0.29g	0g	N/A
Copper	0.086mg	0.082mg	0%
Vitamin A	3µg	0µg	0%
Manganese	0.015mg	0.009mg	0%
Vitamin B5	0.566mg	0.545mg	0%
Vitamin K	1.6µg	1.4µg	0%
Trans fat	0.148g		N/A
Polyunsaturated fat	0.27g	0.322g	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%
Omega-3 (EPA)	0.007g	0g	N/A
Omega-3 (DHA)	0.001g	0g	N/A
Omega-3 (DPA)	0.012g	0g	N/A
Omega-6 (Gamma-linolenic acid)	0.001g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.011g		N/A
Omega-6 (Eicosadienoic acid)	0.002g		N/A