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  6. Flank steak vs. Canadian bacon

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

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

  • Flank steak is richer in Vitamin B12, Zinc, Vitamin B6, and Iron, while Canadian bacon is higher in Vitamin B1, Selenium, Potassium, Vitamin B3, and Phosphorus.
  • Flank steak's daily need coverage for Vitamin B12 is 50% higher.
  • Canadian bacon has 3 times less Iron than Flank steak. Flank steak has 1.74mg of Iron, while Canadian bacon has 0.56mg.
  • Flank steak is lower in Sodium.

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

Infographic

Flank steak vs Canadian bacon 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
Canadian bacon
Canadian bacon
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%
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%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Canadian bacon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 22% 20% 133% 89% 130% 48% 21% 3% 275%
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%
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%

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
4
:
6
Canadian bacon
Canadian bacon
Contains more Vitamin B6 +106.8%
Contains more Folate +125%
Contains more Vitamin B12 +279.1%
Contains more Vitamin K +600%
Contains more Vitamin B1 +792%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B5 +32.1%
Equal in Vitamin E - 0.41
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%
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%
Contains more Vitamin B6 +106.8%
Contains more Folate +125%
Contains more Vitamin B12 +279.1%
Contains more Vitamin K +600%
Contains more Vitamin B1 +792%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B5 +32.1%
Equal in Vitamin E - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Canadian bacon
Canadian bacon
Contains more Fats +196%
Contains more Carbs +∞%
Equal in Protein - 28.31
Equal in Water - 62.5
Equal in Other - 4.61
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
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
Contains more Fats +196%
Contains more Carbs +∞%
Equal in Protein - 28.31
Equal in Water - 62.5
Equal in Other - 4.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Canadian bacon
Canadian bacon
Contains more Monounsaturated Fat +164.3%
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +50.6%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Canadian bacon
37% 45% 17%
Saturated Fat: 1.039 g
Monounsaturated Fat: 1.255 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +164.3%
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +50.6%

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 Canadian bacon
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 Flank steak Canadian bacon Opinion
Net carbs 0g 1.8g Canadian bacon
Protein 27.66g 28.31g Canadian bacon
Fats 8.23g 2.78g Flank steak
Carbs 0g 1.8g Canadian bacon
Calories 192kcal 146kcal Flank steak
Sugar 0g 1.2g Flank steak
Calcium 20mg 7mg Flank steak
Iron 1.74mg 0.56mg Flank steak
Magnesium 23mg 27mg Canadian bacon
Phosphorus 210mg 309mg Canadian bacon
Potassium 339mg 999mg Canadian bacon
Sodium 56mg 993mg Flank steak
Zinc 4.9mg 1.73mg Flank steak
Copper 0.082mg 0.063mg Flank steak
Manganese 0.009mg 0.016mg Canadian bacon
Selenium 29.4µg 50.4µg Canadian bacon
Vitamin E 0.38mg 0.41mg Canadian bacon
Vitamin D 9IU Canadian bacon
Vitamin D 0.2µg Canadian bacon
Vitamin B1 0.075mg 0.669mg Canadian bacon
Vitamin B2 0.133mg 0.185mg Canadian bacon
Vitamin B3 7.363mg 9.988mg Canadian bacon
Vitamin B5 0.545mg 0.72mg Canadian bacon
Vitamin B6 0.579mg 0.28mg Flank steak
Folate 9µg 4µg Flank steak
Vitamin B12 1.63µg 0.43µg Flank steak
Vitamin K 1.4µg 0.2µg Flank steak
Tryptophan 0.182mg 0.332mg Canadian bacon
Threonine 1.105mg 1.226mg Canadian bacon
Isoleucine 1.259mg 1.32mg Canadian bacon
Leucine 2.201mg 2.294mg Canadian bacon
Lysine 2.338mg 2.479mg Canadian bacon
Methionine 0.72mg 0.764mg Canadian bacon
Phenylalanine 1.093mg 1.158mg Canadian bacon
Valine 1.372mg 1.41mg Canadian bacon
Histidine 0.883mg 1.134mg Canadian bacon
Cholesterol 79mg 67mg Canadian bacon
Trans Fat 0.008g Flank steak
Saturated Fat 3.395g 1.039g Canadian bacon
Omega-3 - DHA 0g 0.001g Canadian bacon
Omega-3 - DPA 0g 0.006g Canadian bacon
Monounsaturated Fat 3.317g 1.255g Flank steak
Polyunsaturated fat 0.322g 0.485g 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
Flank steak Canadian bacon
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%
Flank steak
48%
Canadian bacon
Minerals Daily Need Coverage Score
54%
Flank steak
74%
Canadian bacon

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Canadian bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168383/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.