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  6. Chicken meat vs. Flank steak

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

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What are the differences between Chicken meat and Flank steak?

  • Chicken meat is higher in Vitamin B5, Vitamin B3, and Vitamin A RAE, however, Flank steak is richer in Vitamin B12, Zinc, Vitamin B6, Selenium, Choline, and Iron.
  • Flank steak's daily need coverage for Vitamin B12 is 55% more.

We used Chicken, broilers or fryers, meat and skin, cooked, roasted and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Chicken 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.
Chicken meat
Chicken meat
1
:
8
Flank steak
Flank steak
Contains more Manganese +122.2%
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%
Contains more Selenium +23%
Equal in Magnesium - 23
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Manganese +122.2%
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%
Contains more Selenium +23%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken meat
Chicken meat
6
:
5
Flank steak
Flank steak
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 Folate +80%
Contains more Vitamin B12 +443.3%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
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 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 Folate +80%
Contains more Vitamin B12 +443.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken meat
Chicken meat
1
:
3
Flank steak
Flank steak
Contains more Fats +65.2%
Equal in Protein - 27.66
Equal in Water - 64.17
Equal in Other - -0.06
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 +65.2%
Equal in Protein - 27.66
Equal in Water - 64.17
Equal in Other - -0.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken meat
Chicken meat
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +61%
Contains more Polyunsaturated fat +822.4%
Contains less Saturated Fat -10.4%
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +61%
Contains more Polyunsaturated fat +822.4%
Contains less Saturated Fat -10.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken meat Flank steak Opinion
Protein 27.3g 27.66g Flank steak
Fats 13.6g 8.23g Chicken meat
Calories 239kcal 192kcal Chicken meat
Calcium 15mg 20mg Flank steak
Iron 1.26mg 1.74mg Flank steak
Magnesium 23mg 23mg
Phosphorus 182mg 210mg Flank steak
Potassium 223mg 339mg Flank steak
Sodium 82mg 56mg Flank steak
Zinc 1.94mg 4.9mg Flank steak
Copper 0.066mg 0.082mg Flank steak
Manganese 0.02mg 0.009mg Chicken meat
Selenium 23.9µg 29.4µg Flank steak
Vitamin A 161IU 0IU Chicken meat
Vitamin A RAE 48µg 0µg Chicken meat
Vitamin E 0.27mg 0.38mg Flank steak
Vitamin D 2IU Chicken meat
Vitamin B1 0.063mg 0.075mg Flank steak
Vitamin B2 0.168mg 0.133mg Chicken meat
Vitamin B3 8.487mg 7.363mg Chicken meat
Vitamin B5 1.03mg 0.545mg Chicken meat
Vitamin B6 0.4mg 0.579mg Flank steak
Folate 5µg 9µg Flank steak
Vitamin B12 0.3µg 1.63µg Flank steak
Vitamin K 2.4µg 1.4µg Chicken meat
Tryptophan 0.305mg 0.182mg Chicken meat
Threonine 1.128mg 1.105mg Chicken meat
Isoleucine 1.362mg 1.259mg Chicken meat
Leucine 1.986mg 2.201mg Flank steak
Lysine 2.223mg 2.338mg Flank steak
Methionine 0.726mg 0.72mg Chicken meat
Phenylalanine 1.061mg 1.093mg Flank steak
Valine 1.325mg 1.372mg Flank steak
Histidine 0.802mg 0.883mg Flank steak
Cholesterol 88mg 79mg Flank steak
Saturated Fat 3.79g 3.395g Flank steak
Omega-3 - DHA 0.04g 0g Chicken meat
Omega-3 - EPA 0.01g 0g Chicken meat
Omega-3 - DPA 0.02g 0g Chicken meat
Monounsaturated Fat 5.34g 3.317g Chicken meat
Polyunsaturated fat 2.97g 0.322g Chicken meat

Which food is preferable for your diet?

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

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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
36%
Chicken meat
48%
Flank steak
Minerals Daily Need Coverage Score
38%
Chicken meat
54%
Flank steak

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 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 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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.