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Chicken meat vs Flank steak - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.395g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chicken meat Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chicken meat Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Chicken meat
29
Flank steak
Mineral Summary Score
22
Chicken meat
33
Flank steak

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +33.3%
Contains more Iron +38.1%
Contains more Phosphorus +15.4%
Contains more Potassium +52%
Contains less Sodium -31.7%
Contains more Zinc +152.6%
Contains more Copper +24.2%
Equal in Magnesium - 23
Contains more Calcium +33.3%
Contains more Iron +38.1%
Contains more Phosphorus +15.4%
Contains more Potassium +52%
Contains less Sodium -31.7%
Contains more Zinc +152.6%
Contains more Copper +24.2%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B5 +89%
Contains more Vitamin K +71.4%
Contains more Vitamin E +40.7%
Contains more Vitamin B1 +19%
Contains more Vitamin B6 +44.8%
Contains more Vitamin B12 +443.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B5 +89%
Contains more Vitamin K +71.4%
Contains more Vitamin E +40.7%
Contains more Vitamin B1 +19%
Contains more Vitamin B6 +44.8%
Contains more Vitamin B12 +443.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
164%
Chicken meat
166%
Flank steak
Carbohydrates
0%
Chicken meat
0%
Flank steak
Fats
63%
Chicken meat
38%
Flank steak

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chicken meat Flank steak Opinion
Protein 27.3 27.66 Flank steak
Fats 13.6 8.23 Chicken meat
Carbs 0 0
Calories 239 192 Chicken meat
Starch
Sugars 0 0
Fiber 0 0
Calcium 15 20 Flank steak
Iron 1.26 1.74 Flank steak
Magnesium 23 23
Phosphorus 182 210 Flank steak
Potassium 223 339 Flank steak
Sodium 82 56 Flank steak
Zinc 1.94 4.9 Flank steak
Copper 0.066 0.082 Flank steak
Vitamin A 161 0 Chicken meat
Vitamin E 0.27 0.38 Flank steak
Vitamin D 2 Chicken meat
Vitamin D 0 Chicken meat
Vitamin C 0 0
Vitamin B1 0.063 0.075 Flank steak
Vitamin B2 0.168 0.133 Chicken meat
Vitamin B3 8.487 7.363 Chicken meat
Vitamin B5 1.03 0.545 Chicken meat
Vitamin B6 0.4 0.579 Flank steak
Vitamin B12 0.3 1.63 Flank steak
Vitamin K 2.4 1.4 Chicken meat
Folic acid (B9) 0 0
Tryptophan 0.305 0.182 Chicken meat
Threonine 1.128 1.105 Chicken meat
Isoleucine 1.362 1.259 Chicken meat
Leucine 1.986 2.201 Flank steak
Lysine 2.223 2.338 Flank steak
Methionine 0.726 0.72 Chicken meat
Phenylalanine 1.061 1.093 Flank steak
Valine 1.325 1.372 Flank steak
Histidine 0.802 0.883 Flank steak
Cholesterol 88 79 Flank steak
Trans Fat
Saturated Fat 3.79 3.395 Flank steak
Monounsaturated Fat 5.34 3.317 Chicken meat
Polyunsaturated fat 2.97 0.322 Chicken meat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.