Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 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, separable lean only, trimmed to 0" fat, all grades, cooked, broiled
186 kcal
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw
322 kcal
Calories
186 kcal
322 kcal
Protein
27.9 g
16.3 g
Carbs
0.0 g
0.0 g
Fiber
0.0 g
0.0 g
Sugars
0.0 g
~
Fat
7.4 g
27.9 g
Sodium
57 mg
54 mg
Key takeaways
- Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 42% fewer calories (186 kcal vs 322 kcal).
- Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has more protein (27.9 g vs 16.3 g).
- Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has more fat (7.4 g vs 27.9 g).
- Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw has more sodium (54 mg vs 57 mg).
| Macronutrients | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Calories | 186 kcal | 322 kcal |
| Protein | 27.9 g | 16.3 g |
| Total Fat | 7.4 g | 27.9 g |
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | ~ |
| Water | 64.8 g | 53.9 g |
| Carbohydrates | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | 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 | 0.0 g |
| Total Sugars | 0.0 g | ~ |
| Fats & Fatty Acids | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Total Fat | 7.4 g | 27.9 g |
| Saturated Fat | 3.1 g | 11.5 g |
| Monounsaturated Fat | 2.9 g | 12.0 g |
| Polyunsaturated Fat | 0.3 g | 1.0 g |
| Omega-3 Fatty Acids | 73.0 mg | 340.0 mg |
| Omega-6 Fatty Acids | 183.0 mg | 640.0 mg |
| Protein & Amino Acids | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Protein | 27.9 g | 16.3 g |
| Histidine | 890.0 mg | 559.0 mg |
| Isoleucine | 1,269.0 mg | 734.0 mg |
| Leucine | 2,218.0 mg | 1,291.0 mg |
| Lysine | 2,357.0 mg | 1,359.0 mg |
| Methionine | 726.0 mg | 418.0 mg |
| Phenylalanine | 1,102.0 mg | 638.0 mg |
| Threonine | 1,114.0 mg | 714.0 mg |
| Tryptophan | 183.0 mg | 183.0 mg |
| Valine | 1,384.0 mg | 795.0 mg |
| Alanine | 1,695.0 mg | 985.0 mg |
| Arginine | 1,803.0 mg | 1,032.0 mg |
| Aspartic Acid | 2,540.0 mg | 1,492.0 mg |
| Cystine | 360.0 mg | 183.0 mg |
| Glutamic Acid | 4,187.0 mg | 2,454.0 mg |
| Glycine | 1,698.0 mg | 891.0 mg |
| Proline | 1,330.0 mg | 721.0 mg |
| Serine | 1,099.0 mg | 625.0 mg |
| Tyrosine | 889.0 mg | 549.0 mg |
| Vitamins | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | ~ |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin E | 0.4 mg | ~ |
| Vitamin K | 1.3 mcg | ~ |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 8.0 mg | 2.8 mg |
| Vitamin B6 | 0.6 mg | 0.3 mg |
| Folate (B9) | 9.0 mcg | 5.0 mcg |
| Vitamin B12 | 1.6 mcg | 2.8 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.3 mg |
| Choline | 106.2 mg | 68.2 mg |
| Betaine | 14.0 mg | 10.0 mg |
| Minerals | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Calcium | 18.0 mg | 9.0 mg |
| Iron | 1.7 mg | 1.7 mg |
| Magnesium | 23.0 mg | 16.0 mg |
| Phosphorus | 217.0 mg | 154.0 mg |
| Potassium | 350.0 mg | 267.0 mg |
| Sodium | 57.0 mg | 54.0 mg |
| Zinc | 5.1 mg | 3.7 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.0 mg | 0.0 mg |
| Selenium | 31.9 mcg | 16.3 mcg |
| Sterols | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Cholesterol | 78.0 mg | 71.0 mg |
| Other | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.1 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled or Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw?
Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has fewer calories: 186 kcal for Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 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, separable lean only, trimmed to 0" fat, all grades, cooked, broiled or Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw?
Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has more protein: 27.9 g for Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 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, separable lean only, trimmed to 0" fat, all grades, cooked, broiled or Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw healthier?
Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled is lower in calories, and Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.