Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw vs Veal, shoulder, arm, separable lean and fat, cooked, braised
Nutrition comparison per 100 g.
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw
149 kcal
Veal, shoulder, arm, separable lean and fat, cooked, braised
236 kcal
Calories
149 kcal
236 kcal
Protein
21.7 g
33.6 g
Carbs
0.0 g
0.0 g
Fiber
0.0 g
0.0 g
Sugars
0.0 g
~
Fat
6.3 g
10.2 g
Sodium
57 mg
87 mg
Key takeaways
- Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw has 37% fewer calories (149 kcal vs 236 kcal).
- Veal, shoulder, arm, separable lean and fat, cooked, braised has more protein (33.6 g vs 21.7 g).
- Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw has more fat (6.3 g vs 10.2 g).
- Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw has more sodium (57 mg vs 87 mg).
| Macronutrients | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Calories | 149 kcal | 236 kcal |
| Protein | 21.7 g | 33.6 g |
| Total Fat | 6.3 g | 10.2 g |
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | ~ |
| Water | 68.7 g | 55.3 g |
| Carbohydrates | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| 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, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Total Fat | 6.3 g | 10.2 g |
| Saturated Fat | 2.6 g | 4.0 g |
| Monounsaturated Fat | 2.5 g | 4.0 g |
| Polyunsaturated Fat | 0.3 g | 0.7 g |
| Omega-3 Fatty Acids | 59.0 mg | 70.0 mg |
| Omega-6 Fatty Acids | 152.0 mg | 550.0 mg |
| Protein & Amino Acids | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Protein | 21.7 g | 33.6 g |
| Histidine | 693.0 mg | 1,221.0 mg |
| Isoleucine | 988.0 mg | 1,656.0 mg |
| Leucine | 1,727.0 mg | 2,676.0 mg |
| Lysine | 1,835.0 mg | 2,771.0 mg |
| Methionine | 565.0 mg | 785.0 mg |
| Phenylalanine | 858.0 mg | 1,357.0 mg |
| Threonine | 867.0 mg | 1,469.0 mg |
| Tryptophan | 143.0 mg | 340.0 mg |
| Valine | 1,077.0 mg | 1,858.0 mg |
| Alanine | 1,320.0 mg | 2,000.0 mg |
| Arginine | 1,404.0 mg | 1,978.0 mg |
| Aspartic Acid | 1,978.0 mg | 2,901.0 mg |
| Cystine | 280.0 mg | 380.0 mg |
| Glutamic Acid | 3,260.0 mg | 5,319.0 mg |
| Glycine | 1,322.0 mg | 1,728.0 mg |
| Proline | 1,035.0 mg | 1,404.0 mg |
| Serine | 855.0 mg | 1,260.0 mg |
| Tyrosine | 692.0 mg | 1,072.0 mg |
| Vitamins | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.1 mcg | ~ |
| Vitamin E | 0.3 mg | 0.5 mg |
| Vitamin K | 1.2 mcg | ~ |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 7.4 mg | 10.1 mg |
| Vitamin B6 | 0.6 mg | 0.3 mg |
| Folate (B9) | 13.0 mcg | 18.0 mcg |
| Vitamin B12 | 1.2 mcg | 1.7 mcg |
| Pantothenic Acid (B5) | 0.6 mg | 1.3 mg |
| Choline | 90.7 mg | ~ |
| Betaine | 13.3 mg | ~ |
| Minerals | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Calcium | 28.0 mg | 28.0 mg |
| Iron | 1.6 mg | 1.4 mg |
| Magnesium | 23.0 mg | 29.0 mg |
| Phosphorus | 204.0 mg | 263.0 mg |
| Potassium | 340.0 mg | 333.0 mg |
| Sodium | 57.0 mg | 87.0 mg |
| Zinc | 4.1 mg | 5.8 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.0 mg | 0.0 mg |
| Selenium | 25.4 mcg | 14.5 mcg |
| Sterols | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Cholesterol | 69.0 mg | 148.0 mg |
| Other | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Veal, shoulder, arm, separable lean and fat, cooked, braised |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.0 g | 1.3 g |
Frequently asked questions
Which has fewer calories, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw or Veal, shoulder, arm, separable lean and fat, cooked, braised?
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw has fewer calories: 149 kcal for Beef, flank, steak, separable lean only, trimmed to 0" fat, 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, separable lean only, trimmed to 0" fat, choice, raw or Veal, shoulder, arm, separable lean and fat, cooked, braised?
Veal, shoulder, arm, separable lean and fat, cooked, braised has more protein: 21.7 g for Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw vs 33.6 g for Veal, shoulder, arm, separable lean and fat, cooked, braised per 100 g.
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw or Veal, shoulder, arm, separable lean and fat, cooked, braised healthier?
Beef, flank, steak, separable lean only, trimmed to 0" fat, 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.