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  6. Canadian bacon vs. Flank steak

Canadian bacon vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between Canadian bacon and Flank steak?

  • Canadian bacon is richer in Vitamin B1, Selenium, Potassium, Vitamin B3, and Phosphorus, while Flank steak is higher in Vitamin B12, Zinc, Vitamin B6, and Iron.
  • Flank steak's daily need coverage for Vitamin B12 is 50% higher.
  • Flank steak has 18 times less Sodium than Canadian bacon. Canadian bacon has 993mg of Sodium, while Flank steak has 56mg.

We used Canadian bacon, cooked, pan-fried and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Canadian bacon 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.
Canadian bacon
Canadian bacon
5
:
5
Flank steak
Flank steak
Contains more Magnesium +17.4%
Contains more Phosphorus +47.1%
Contains more Potassium +194.7%
Contains more Manganese +77.8%
Contains more Selenium +71.4%
Contains more Calcium +185.7%
Contains more Iron +210.7%
Contains less Sodium -94.4%
Contains more Zinc +183.2%
Contains more Copper +30.2%
Canadian bacon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 22% 20% 133% 89% 130% 48% 21% 3% 275%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Magnesium +17.4%
Contains more Phosphorus +47.1%
Contains more Potassium +194.7%
Contains more Manganese +77.8%
Contains more Selenium +71.4%
Contains more Calcium +185.7%
Contains more Iron +210.7%
Contains less Sodium -94.4%
Contains more Zinc +183.2%
Contains more Copper +30.2%

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.
Canadian bacon
Canadian bacon
6
:
4
Flank steak
Flank steak
Contains more Vitamin B1 +792%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +106.8%
Contains more Folate +125%
Contains more Vitamin B12 +279.1%
Contains more Vitamin K +600%
Equal in Vitamin E - 0.38
Canadian bacon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 6% 0% 168% 43% 188% 44% 65% 3% 54% 1%
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 +792%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +106.8%
Contains more Folate +125%
Contains more Vitamin B12 +279.1%
Contains more Vitamin K +600%
Equal in Vitamin E - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Canadian bacon
Canadian bacon
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Fats +196%
Equal in Protein - 27.66
Equal in Water - 64.17
Canadian bacon
28% 3% 2% 63% 5%
Protein: 28.31 g
Fats: 2.78 g
Carbs: 1.8 g
Water: 62.5 g
Other: 4.61 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 Carbs +∞%
Contains more Fats +196%
Equal in Protein - 27.66
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Canadian bacon
Canadian bacon
2
:
1
Flank steak
Flank steak
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +50.6%
Contains more Monounsaturated Fat +164.3%
Canadian bacon
37% 45% 17%
Saturated Fat: 1.039 g
Monounsaturated Fat: 1.255 g
Polyunsaturated fat: 0.485 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 -69.4%
Contains more Polyunsaturated fat +50.6%
Contains more Monounsaturated Fat +164.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Canadian bacon Flank steak Opinion
Net carbs 1.8g 0g Canadian bacon
Protein 28.31g 27.66g Canadian bacon
Fats 2.78g 8.23g Flank steak
Carbs 1.8g 0g Canadian bacon
Calories 146kcal 192kcal Flank steak
Sugar 1.2g 0g Flank steak
Calcium 7mg 20mg Flank steak
Iron 0.56mg 1.74mg Flank steak
Magnesium 27mg 23mg Canadian bacon
Phosphorus 309mg 210mg Canadian bacon
Potassium 999mg 339mg Canadian bacon
Sodium 993mg 56mg Flank steak
Zinc 1.73mg 4.9mg Flank steak
Copper 0.063mg 0.082mg Flank steak
Manganese 0.016mg 0.009mg Canadian bacon
Selenium 50.4µg 29.4µg Canadian bacon
Vitamin E 0.41mg 0.38mg Canadian bacon
Vitamin D 9IU Canadian bacon
Vitamin D 0.2µg Canadian bacon
Vitamin B1 0.669mg 0.075mg Canadian bacon
Vitamin B2 0.185mg 0.133mg Canadian bacon
Vitamin B3 9.988mg 7.363mg Canadian bacon
Vitamin B5 0.72mg 0.545mg Canadian bacon
Vitamin B6 0.28mg 0.579mg Flank steak
Folate 4µg 9µg Flank steak
Vitamin B12 0.43µg 1.63µg Flank steak
Vitamin K 0.2µg 1.4µg Flank steak
Tryptophan 0.332mg 0.182mg Canadian bacon
Threonine 1.226mg 1.105mg Canadian bacon
Isoleucine 1.32mg 1.259mg Canadian bacon
Leucine 2.294mg 2.201mg Canadian bacon
Lysine 2.479mg 2.338mg Canadian bacon
Methionine 0.764mg 0.72mg Canadian bacon
Phenylalanine 1.158mg 1.093mg Canadian bacon
Valine 1.41mg 1.372mg Canadian bacon
Histidine 1.134mg 0.883mg Canadian bacon
Cholesterol 67mg 79mg Canadian bacon
Trans Fat 0.008g Flank steak
Saturated Fat 1.039g 3.395g Canadian bacon
Omega-3 - DHA 0.001g 0g Canadian bacon
Omega-3 - DPA 0.006g 0g Canadian bacon
Monounsaturated Fat 1.255g 3.317g Flank steak
Polyunsaturated fat 0.485g 0.322g Canadian bacon
Omega-6 - Eicosadienoic acid 0.014g Canadian bacon
Omega-6 - Linoleic acid 0.36g Canadian bacon
Omega-6 - Gamma-linoleic acid 0.001g Canadian bacon
Omega-3 - ALA 0.011g Canadian bacon
Omega-3 - Eicosatrienoic acid 0.003g Canadian bacon
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Canadian bacon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canadian bacon Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
48%
Canadian bacon
48%
Flank steak
Minerals Daily Need Coverage Score
74%
Canadian bacon
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 937mg)
Which food is lower in Cholesterol?
Canadian bacon
Canadian bacon is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Canadian bacon
Canadian bacon is lower in Saturated Fat (difference - 2.356g)
Which food is lower in glycemic index?
Canadian bacon
Canadian bacon is lower in glycemic index (difference - 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. Canadian bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168383/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.