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

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What are the differences between Flank steak and Chicken meat?

  • Flank steak is higher in Vitamin B12, Zinc, Vitamin B6, Selenium, Choline, and Iron, however, Chicken meat is richer in Vitamin B5, Vitamin B3, and Vitamin A RAE.
  • Flank steak's daily need coverage for Vitamin B12 is 55% more.
  • Chicken meat contains 3 times less Zinc than Flank steak. Flank steak contains 4.9mg of Zinc, while Chicken meat contains 1.94mg.

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

Infographic

Flank steak vs Chicken meat infographic
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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.
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%
Contains more Manganese +122.2%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
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%
Contains more Manganese +122.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +65.2%
Equal in Protein - 27.3
Equal in Water - 59.45
Equal in Other - -0.35
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Fats +65.2%
Equal in Protein - 27.3
Equal in Water - 59.45
Equal in Other - -0.35

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Chicken 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
36%
Chicken meat
Minerals Daily Need Coverage Score
54%
Flank steak
38%
Chicken meat

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.