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  6. Flank steak vs. Bison meat

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

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A recap on differences between Flank steak and Bison meat

  • Flank steak is higher in Vitamin B3, Vitamin B6, Zinc, and Monounsaturated Fat, yet Bison meat is higher in Vitamin B12, Iron, Selenium, and Vitamin B2.
  • Bison meat covers your daily Vitamin B12 needs 51% more than Flank steak.
  • Flank steak contains 4 times more Saturated Fat than Bison meat. While Flank steak contains 3.395g of Saturated Fat, Bison meat contains only 0.91g.

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

Infographic

Flank steak vs Bison meat 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.
Flank steak
Flank steak
5
:
5
Bison meat
Bison meat
Contains more Calcium +150%
Contains more Zinc +33.2%
Contains more Manganese +12.5%
Contains more Iron +96.6%
Contains more Magnesium +13%
Contains more Copper +30.5%
Contains more Selenium +20.7%
Equal in Phosphorus - 209
Equal in Potassium - 361
Equal in Sodium - 57
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Bison meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 129% 19% 90% 32% 8% 101% 36% 2% 194%
Contains more Calcium +150%
Contains more Zinc +33.2%
Contains more Manganese +12.5%
Contains more Iron +96.6%
Contains more Magnesium +13%
Contains more Copper +30.5%
Contains more Selenium +20.7%
Equal in Phosphorus - 209
Equal in Potassium - 361
Equal in Sodium - 57

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.
Flank steak
Flank steak
6
:
4
Bison meat
Bison meat
Contains more Vitamin B3 +98.5%
Contains more Vitamin B6 +44.8%
Contains more Folate +12.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +103%
Contains more Vitamin B12 +75.5%
Equal in Vitamin E - 0.36
Equal in Vitamin K - 1.3
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%
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%
Contains more Vitamin B3 +98.5%
Contains more Vitamin B6 +44.8%
Contains more Folate +12.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +103%
Contains more Vitamin B12 +75.5%
Equal in Vitamin E - 0.36
Equal in Vitamin K - 1.3

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Bison meat
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
48%
Flank steak
52%
Bison meat
Minerals Daily Need Coverage Score
54%
Flank steak
61%
Bison meat

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