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  6. Flank steak vs. Chicken breast

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

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Differences between Flank steak and Chicken breast

  • Flank steak has more Vitamin B12, Zinc, Iron, and Selenium, while Chicken breast has more Vitamin B3, Vitamin B5, and Phosphorus.
  • Flank steak's daily need coverage for Vitamin B12 is 53% higher.
  • Chicken breast contains 5 times less Zinc than Flank steak. Flank steak contains 4.9mg of Zinc, while Chicken breast contains 1.08mg.
  • The amount of Saturated Fat in Chicken breast is lower.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Flank steak vs Chicken breast 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
7
:
3
Chicken breast
Chicken breast
Contains more Calcium +25%
Contains more Iron +52.6%
Contains more Potassium +22.8%
Contains less Sodium -29.1%
Contains more Zinc +353.7%
Contains more Copper +51.9%
Contains more Selenium +12.2%
Contains more Magnesium +34.8%
Contains more Phosphorus +17.1%
Contains more Manganese +133.3%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Calcium +25%
Contains more Iron +52.6%
Contains more Potassium +22.8%
Contains less Sodium -29.1%
Contains more Zinc +353.7%
Contains more Copper +51.9%
Contains more Selenium +12.2%
Contains more Magnesium +34.8%
Contains more Phosphorus +17.1%
Contains more Manganese +133.3%

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
3
:
8
Chicken breast
Chicken breast
Contains more Folate +125%
Contains more Vitamin B12 +340.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +10.5%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +90.8%
Contains more Vitamin B6 +10.5%
Contains more Vitamin K +71.4%
Equal in Vitamin B1 - 0.079
Equal in Vitamin B2 - 0.125
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%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Contains more Folate +125%
Contains more Vitamin B12 +340.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +10.5%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +90.8%
Contains more Vitamin B6 +10.5%
Contains more Vitamin K +71.4%
Equal in Vitamin B1 - 0.079
Equal in Vitamin B2 - 0.125

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Chicken breast
Chicken breast
Contains more Fats +74.7%
Contains more Protein +20.9%
Contains more Carbs +∞%
Equal in Water - 60.21
Equal in Other - 1.13
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more Fats +74.7%
Contains more Protein +20.9%
Contains more Carbs +∞%
Equal in Water - 60.21
Equal in Other - 1.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +92.8%
Contains less Saturated Fat -62%
Contains more Polyunsaturated fat +232.3%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains more Monounsaturated Fat +92.8%
Contains less Saturated Fat -62%
Contains more Polyunsaturated fat +232.3%

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 Chicken breast
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 27.66g 33.44g Chicken breast
Fats 8.23g 4.71g Flank steak
Carbs 0g 0.51g Chicken breast
Calories 192kcal 187kcal Flank steak
Calcium 20mg 16mg Flank steak
Iron 1.74mg 1.14mg Flank steak
Magnesium 23mg 31mg Chicken breast
Phosphorus 210mg 246mg Chicken breast
Potassium 339mg 276mg Flank steak
Sodium 56mg 79mg Flank steak
Zinc 4.9mg 1.08mg Flank steak
Copper 0.082mg 0.054mg Flank steak
Manganese 0.009mg 0.021mg Chicken breast
Selenium 29.4µg 26.2µg Flank steak
Vitamin A 0IU 23IU Chicken breast
Vitamin A RAE 0µg 7µg Chicken breast
Vitamin E 0.38mg 0.42mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.075mg 0.079mg Chicken breast
Vitamin B2 0.133mg 0.125mg Flank steak
Vitamin B3 7.363mg 14.782mg Chicken breast
Vitamin B5 0.545mg 1.04mg Chicken breast
Vitamin B6 0.579mg 0.64mg Chicken breast
Folate 9µg 4µg Flank steak
Vitamin B12 1.63µg 0.37µg Flank steak
Vitamin K 1.4µg 2.4µg Chicken breast
Tryptophan 0.182mg 0.39mg Chicken breast
Threonine 1.105mg 1.412mg Chicken breast
Isoleucine 1.259mg 1.765mg Chicken breast
Leucine 2.201mg 2.509mg Chicken breast
Lysine 2.338mg 2.836mg Chicken breast
Methionine 0.72mg 0.925mg Chicken breast
Phenylalanine 1.093mg 1.328mg Chicken breast
Valine 1.372mg 1.659mg Chicken breast
Histidine 0.883mg 1.037mg Chicken breast
Cholesterol 79mg 91mg Flank steak
Saturated Fat 3.395g 1.29g Chicken breast
Omega-3 - DHA 0g 0.03g Chicken breast
Omega-3 - EPA 0g 0.01g Chicken breast
Omega-3 - DPA 0g 0.02g Chicken breast
Monounsaturated Fat 3.317g 1.72g Flank steak
Polyunsaturated fat 0.322g 1.07g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Chicken breast
Low Fats diet ok
Low Carbs diet ok
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
50%
Chicken breast
Minerals Daily Need Coverage Score
54%
Flank steak
40%
Chicken breast

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 2.105g)
Which food is richer in vitamins?
Chicken breast
Chicken breast is relatively richer in vitamins
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.

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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.