Beef, flank, steak, boneless, choice, raw vs Veal, shoulder, arm, separable lean and fat, cooked, braised
Nutrition comparison per 100 g.
Beef, flank, steak, boneless, choice, raw
164 kcal
Veal, shoulder, arm, separable lean and fat, cooked, braised
236 kcal
Calories
164 kcal
236 kcal
Protein
20.1 g
33.6 g
Carbs
0.0 g
0.0 g
Fiber
~
0.0 g
Fat
9.4 g
10.2 g
Sodium
51 mg
87 mg
Key takeaways
- Beef, flank, steak, boneless, choice, raw has 31% fewer calories (164 kcal vs 236 kcal).
- Veal, shoulder, arm, separable lean and fat, cooked, braised has more protein (33.6 g vs 20.1 g).
- Beef, flank, steak, boneless, choice, raw has more fat (9.4 g vs 10.2 g).
- Beef, flank, steak, boneless, choice, raw has more sodium (51 mg vs 87 mg).
| Macronutrients | Beef, flank, steak, boneless, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Calories | 164 kcal | 236 kcal |
| Protein | 20.1 g | 33.6 g |
| Total Fat | 9.4 g | 10.2 g |
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | ~ | 0.0 g |
| Water | 69.8 g | 55.3 g |
| Carbohydrates | Beef, flank, steak, boneless, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | ~ | 0.0 g |
| Fats & Fatty Acids | Beef, flank, steak, boneless, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Total Fat | 9.4 g | 10.2 g |
| Saturated Fat | 3.6 g | 4.0 g |
| Monounsaturated Fat | 3.6 g | 4.0 g |
| Polyunsaturated Fat | 0.3 g | 0.7 g |
| Trans Fat | 0.4 g | ~ |
| Omega-3 Fatty Acids | ~ | 70.0 mg |
| Omega-6 Fatty Acids | ~ | 550.0 mg |
| Protein & Amino Acids | Beef, flank, steak, boneless, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Protein | 20.1 g | 33.6 g |
| Histidine | ~ | 1,221.0 mg |
| Isoleucine | ~ | 1,656.0 mg |
| Leucine | ~ | 2,676.0 mg |
| Lysine | ~ | 2,771.0 mg |
| Methionine | ~ | 785.0 mg |
| Phenylalanine | ~ | 1,357.0 mg |
| Threonine | ~ | 1,469.0 mg |
| Tryptophan | ~ | 340.0 mg |
| Valine | ~ | 1,858.0 mg |
| Alanine | ~ | 2,000.0 mg |
| Arginine | ~ | 1,978.0 mg |
| Aspartic Acid | ~ | 2,901.0 mg |
| Cystine | ~ | 380.0 mg |
| Glutamic Acid | ~ | 5,319.0 mg |
| Glycine | ~ | 1,728.0 mg |
| Proline | ~ | 1,404.0 mg |
| Serine | ~ | 1,260.0 mg |
| Tyrosine | ~ | 1,072.0 mg |
| Vitamins | Beef, flank, steak, boneless, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin E | ~ | 0.5 mg |
| Thiamin (B1) | ~ | 0.1 mg |
| Riboflavin (B2) | ~ | 0.3 mg |
| Niacin (B3) | ~ | 10.1 mg |
| Vitamin B6 | ~ | 0.3 mg |
| Folate (B9) | ~ | 18.0 mcg |
| Vitamin B12 | ~ | 1.7 mcg |
| Pantothenic Acid (B5) | ~ | 1.3 mg |
| Minerals | Beef, flank, steak, boneless, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Calcium | 3.8 mg | 28.0 mg |
| Iron | 1.8 mg | 1.4 mg |
| Magnesium | 18.9 mg | 29.0 mg |
| Phosphorus | 167.3 mg | 263.0 mg |
| Potassium | 331.8 mg | 333.0 mg |
| Sodium | 51.3 mg | 87.0 mg |
| Zinc | 5.6 mg | 5.8 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.0 mg | 0.0 mg |
| Selenium | ~ | 14.5 mcg |
| Sterols | Beef, flank, steak, boneless, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Cholesterol | 57.7 mg | 148.0 mg |
| Other | Beef, flank, steak, boneless, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Ash | 1.0 g | 1.3 g |
Frequently asked questions
Which has fewer calories, Beef, flank, steak, boneless, choice, raw or Veal, shoulder, arm, separable lean and fat, cooked, braised?
Beef, flank, steak, boneless, choice, raw has fewer calories: 164 kcal for Beef, flank, steak, boneless, choice, raw vs 236 kcal for Veal, shoulder, arm, separable lean and fat, cooked, braised per 100 g.
Which has more protein, Beef, flank, steak, boneless, choice, raw or Veal, shoulder, arm, separable lean and fat, cooked, braised?
Veal, shoulder, arm, separable lean and fat, cooked, braised has more protein: 20.1 g for Beef, flank, steak, boneless, choice, raw vs 33.6 g for Veal, shoulder, arm, separable lean and fat, cooked, braised per 100 g.
Is Beef, flank, steak, boneless, choice, raw or Veal, shoulder, arm, separable lean and fat, cooked, braised healthier?
Beef, flank, steak, boneless, choice, raw is lower in calories, and Veal, shoulder, arm, separable lean and fat, cooked, braised is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.