Beef, flank, steak, boneless, choice, raw vs Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw
Nutrition comparison per 100 g.
Beef, flank, steak, boneless, choice, raw
164 kcal
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw
322 kcal
Calories
164 kcal
322 kcal
Protein
20.1 g
16.3 g
Carbs
0.0 g
0.0 g
Fiber
~
0.0 g
Fat
9.4 g
27.9 g
Sodium
51 mg
54 mg
Key takeaways
- Beef, flank, steak, boneless, choice, raw has 49% fewer calories (164 kcal vs 322 kcal).
- Beef, flank, steak, boneless, choice, raw has more protein (20.1 g vs 16.3 g).
- Beef, flank, steak, boneless, choice, raw has more fat (9.4 g vs 27.9 g).
- Beef, flank, steak, boneless, choice, raw has more sodium (51 mg vs 54 mg).
| Macronutrients | Beef, flank, steak, boneless, choice, raw | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Calories | 164 kcal | 322 kcal |
| Protein | 20.1 g | 16.3 g |
| Total Fat | 9.4 g | 27.9 g |
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | ~ | 0.0 g |
| Water | 69.8 g | 53.9 g |
| Carbohydrates | Beef, flank, steak, boneless, choice, raw | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | ~ | 0.0 g |
| Fats & Fatty Acids | Beef, flank, steak, boneless, choice, raw | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Total Fat | 9.4 g | 27.9 g |
| Saturated Fat | 3.6 g | 11.5 g |
| Monounsaturated Fat | 3.6 g | 12.0 g |
| Polyunsaturated Fat | 0.3 g | 1.0 g |
| Trans Fat | 0.4 g | ~ |
| Omega-3 Fatty Acids | ~ | 340.0 mg |
| Omega-6 Fatty Acids | ~ | 640.0 mg |
| Protein & Amino Acids | Beef, flank, steak, boneless, choice, raw | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Protein | 20.1 g | 16.3 g |
| Histidine | ~ | 559.0 mg |
| Isoleucine | ~ | 734.0 mg |
| Leucine | ~ | 1,291.0 mg |
| Lysine | ~ | 1,359.0 mg |
| Methionine | ~ | 418.0 mg |
| Phenylalanine | ~ | 638.0 mg |
| Threonine | ~ | 714.0 mg |
| Tryptophan | ~ | 183.0 mg |
| Valine | ~ | 795.0 mg |
| Alanine | ~ | 985.0 mg |
| Arginine | ~ | 1,032.0 mg |
| Aspartic Acid | ~ | 1,492.0 mg |
| Cystine | ~ | 183.0 mg |
| Glutamic Acid | ~ | 2,454.0 mg |
| Glycine | ~ | 891.0 mg |
| Proline | ~ | 721.0 mg |
| Serine | ~ | 625.0 mg |
| Tyrosine | ~ | 549.0 mg |
| Vitamins | Beef, flank, steak, boneless, choice, raw | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Vitamin C | ~ | 0.0 mg |
| Thiamin (B1) | ~ | 0.1 mg |
| Riboflavin (B2) | ~ | 0.1 mg |
| Niacin (B3) | ~ | 2.8 mg |
| Vitamin B6 | ~ | 0.3 mg |
| Folate (B9) | ~ | 5.0 mcg |
| Vitamin B12 | ~ | 2.8 mcg |
| Pantothenic Acid (B5) | ~ | 0.3 mg |
| Choline | ~ | 68.2 mg |
| Betaine | ~ | 10.0 mg |
| Minerals | Beef, flank, steak, boneless, choice, raw | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Calcium | 3.8 mg | 9.0 mg |
| Iron | 1.8 mg | 1.7 mg |
| Magnesium | 18.9 mg | 16.0 mg |
| Phosphorus | 167.3 mg | 154.0 mg |
| Potassium | 331.8 mg | 267.0 mg |
| Sodium | 51.3 mg | 54.0 mg |
| Zinc | 5.6 mg | 3.7 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.0 mg | 0.0 mg |
| Selenium | ~ | 16.3 mcg |
| Sterols | Beef, flank, steak, boneless, choice, raw | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Cholesterol | 57.7 mg | 71.0 mg |
| Other | Beef, flank, steak, boneless, choice, raw | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Ash | 1.0 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Beef, flank, steak, boneless, choice, raw or Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw?
Beef, flank, steak, boneless, choice, raw has fewer calories: 164 kcal for Beef, flank, steak, boneless, choice, raw vs 322 kcal for Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw per 100 g.
Which has more protein, Beef, flank, steak, boneless, choice, raw or Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw?
Beef, flank, steak, boneless, choice, raw has more protein: 20.1 g for Beef, flank, steak, boneless, choice, raw vs 16.3 g for Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw per 100 g.
Is Beef, flank, steak, boneless, choice, raw or Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw healthier?
Beef, flank, steak, boneless, choice, raw is lower in calories, and Beef, flank, steak, boneless, choice, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.