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  6. Bison meat vs. Flank steak

Bison meat vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between Bison meat and Flank steak

  • Bison meat is higher in Vitamin B12, Iron, Selenium, and Vitamin B2, yet Flank steak is higher in Vitamin B3, Vitamin B6, Zinc, and Monounsaturated Fat.
  • Bison meat covers your daily Vitamin B12 needs 51% more than Flank steak.
  • Bison meat contains 2 times more Vitamin B2 than Flank steak. While Bison meat contains 0.27mg of Vitamin B2, Flank steak contains only 0.133mg.
  • The amount of Saturated Fat in Bison meat is lower.

Food varieties used in this article are Game meat, bison, separable lean only, cooked, roasted and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Bison meat vs Flank steak infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bison meat
Bison meat
5
:
5
Flank steak
Flank steak
Contains more Iron +96.6%
Contains more Magnesium +13%
Contains more Copper +30.5%
Contains more Selenium +20.7%
Contains more Calcium +150%
Contains more Zinc +33.2%
Contains more Manganese +12.5%
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Sodium - 56
Bison meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 129% 19% 90% 32% 8% 101% 36% 2% 194%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +96.6%
Contains more Magnesium +13%
Contains more Copper +30.5%
Contains more Selenium +20.7%
Contains more Calcium +150%
Contains more Zinc +33.2%
Contains more Manganese +12.5%
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Sodium - 56

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bison meat
Bison meat
4
:
6
Flank steak
Flank steak
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +103%
Contains more Vitamin B12 +75.5%
Contains more Vitamin B3 +98.5%
Contains more Vitamin B6 +44.8%
Contains more Folate +12.5%
Equal in Vitamin E - 0.38
Equal in Vitamin K - 1.4
Bison meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 25% 63% 70% 0% 93% 6% 358% 4%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +103%
Contains more Vitamin B12 +75.5%
Contains more Vitamin B3 +98.5%
Contains more Vitamin B6 +44.8%
Contains more Folate +12.5%
Equal in Vitamin E - 0.38
Equal in Vitamin K - 1.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bison meat
Bison meat
3
:
1
Flank steak
Flank steak
Contains more Fats +240.1%
Equal in Protein - 27.66
Equal in Water - 64.17
Bison meat
28% 2% 67% 3%
Protein: 28.44 g
Fats: 2.42 g
Carbs: 0 g
Water: 66.54 g
Other: 2.6 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +240.1%
Equal in Protein - 27.66
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bison meat
Bison meat
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -73.2%
Contains more Monounsaturated Fat +249.2%
Contains more Polyunsaturated fat +34.2%
Bison meat
43% 45% 11%
Saturated Fat: 0.91 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 0.24 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -73.2%
Contains more Monounsaturated Fat +249.2%
Contains more Polyunsaturated fat +34.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bison meat Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bison meat Flank steak Opinion
Protein 28.44g 27.66g Bison meat
Fats 2.42g 8.23g Flank steak
Calories 143kcal 192kcal Flank steak
Calcium 8mg 20mg Flank steak
Iron 3.42mg 1.74mg Bison meat
Magnesium 26mg 23mg Bison meat
Phosphorus 209mg 210mg Flank steak
Potassium 361mg 339mg Bison meat
Sodium 57mg 56mg Flank steak
Zinc 3.68mg 4.9mg Flank steak
Copper 0.107mg 0.082mg Bison meat
Manganese 0.008mg 0.009mg Flank steak
Selenium 35.5µg 29.4µg Bison meat
Vitamin E 0.36mg 0.38mg Flank steak
Vitamin B1 0.1mg 0.075mg Bison meat
Vitamin B2 0.27mg 0.133mg Bison meat
Vitamin B3 3.71mg 7.363mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.4mg 0.579mg Flank steak
Folate 8µg 9µg Flank steak
Vitamin B12 2.86µg 1.63µg Bison meat
Vitamin K 1.3µg 1.4µg Flank steak
Tryptophan 0.182mg Flank steak
Threonine 1.171mg 1.105mg Bison meat
Isoleucine 1.198mg 1.259mg Flank steak
Leucine 2.21mg 2.201mg Bison meat
Lysine 2.219mg 2.338mg Flank steak
Methionine 0.674mg 0.72mg Flank steak
Phenylalanine 1.065mg 1.093mg Flank steak
Valine 1.287mg 1.372mg Flank steak
Histidine 0.754mg 0.883mg Flank steak
Cholesterol 82mg 79mg Flank steak
Saturated Fat 0.91g 3.395g Bison meat
Monounsaturated Fat 0.95g 3.317g Flank steak
Polyunsaturated fat 0.24g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bison meat Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Bison meat
48%
Flank steak
Minerals Daily Need Coverage Score
61%
Bison meat
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Bison meat
Bison meat is lower in Saturated Fat (difference - 2.485g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bison meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173852/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.