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  6. Flank steak vs. Quail meat

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

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A recap on differences between Flank steak and Quail meat

  • Flank steak is higher in Vitamin B12, Selenium, and Zinc, yet Quail meat is higher in Copper, Iron, Vitamin B1, Vitamin B2, Phosphorus, Vitamin A RAE, and Vitamin C.
  • Flank steak covers your daily Vitamin B12 needs 50% more than Quail meat.
  • Flank steak contains 2 times more Zinc than Quail meat. While Flank steak contains 4.9mg of Zinc, Quail meat contains only 2.42mg.

Food varieties used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Quail, meat and skin, raw.

Infographic

Flank steak vs Quail 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
4
:
5
Quail meat
Quail meat
Contains more Calcium +53.8%
Contains more Potassium +56.9%
Contains more Zinc +102.5%
Contains more Selenium +77.1%
Contains more Iron +128.2%
Contains more Phosphorus +31%
Contains more Copper +518.3%
Contains more Manganese +111.1%
Equal in Magnesium - 23
Equal in Sodium - 53
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Quail meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 149% 17% 118% 20% 7% 66% 169% 3% 91%
Contains more Calcium +53.8%
Contains more Potassium +56.9%
Contains more Zinc +102.5%
Contains more Selenium +77.1%
Contains more Iron +128.2%
Contains more Phosphorus +31%
Contains more Copper +518.3%
Contains more Manganese +111.1%
Equal in Magnesium - 23
Equal in Sodium - 53

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
:
7
Quail meat
Quail meat
Contains more Folate +12.5%
Contains more Vitamin B12 +279.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225.3%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B5 +41.7%
Equal in Vitamin B3 - 7.538
Equal in Vitamin B6 - 0.6
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%
Quail meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 0% 0% 21% 61% 60% 142% 47% 139% 6% 54% 0%
Contains more Folate +12.5%
Contains more Vitamin B12 +279.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225.3%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B5 +41.7%
Equal in Vitamin B3 - 7.538
Equal in Vitamin B6 - 0.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Quail meat
Quail meat
Contains more Protein +40.9%
Contains more Fats +46.4%
Equal in Water - 69.65
Equal in Other - -1.33
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Quail meat
20% 12% 70%
Protein: 19.63 g
Fats: 12.05 g
Carbs: 0 g
Water: 69.65 g
Other: 0 g
Contains more Protein +40.9%
Contains more Fats +46.4%
Equal in Water - 69.65
Equal in Other - -1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
0
:
3
Quail meat
Quail meat
Contains more Monounsaturated Fat +26%
Contains more Polyunsaturated fat +825.5%
Equal in Saturated Fat - 3.38
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Quail meat
32% 40% 28%
Saturated Fat: 3.38 g
Monounsaturated Fat: 4.18 g
Polyunsaturated fat: 2.98 g
Contains more Monounsaturated Fat +26%
Contains more Polyunsaturated fat +825.5%
Equal in Saturated Fat - 3.38

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 Quail meat
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
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 Quail meat Opinion
Protein 27.66g 19.63g Flank steak
Fats 8.23g 12.05g Quail meat
Calories 192kcal 192kcal
Calcium 20mg 13mg Flank steak
Iron 1.74mg 3.97mg Quail meat
Magnesium 23mg 23mg
Phosphorus 210mg 275mg Quail meat
Potassium 339mg 216mg Flank steak
Sodium 56mg 53mg Quail meat
Zinc 4.9mg 2.42mg Flank steak
Copper 0.082mg 0.507mg Quail meat
Manganese 0.009mg 0.019mg Quail meat
Selenium 29.4µg 16.6µg Flank steak
Vitamin A 0IU 243IU Quail meat
Vitamin A RAE 0µg 73µg Quail meat
Vitamin E 0.38mg Flank steak
Vitamin C 0mg 6.1mg Quail meat
Vitamin B1 0.075mg 0.244mg Quail meat
Vitamin B2 0.133mg 0.26mg Quail meat
Vitamin B3 7.363mg 7.538mg Quail meat
Vitamin B5 0.545mg 0.772mg Quail meat
Vitamin B6 0.579mg 0.6mg Quail meat
Folate 9µg 8µg Flank steak
Vitamin B12 1.63µg 0.43µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.288mg Quail meat
Threonine 1.105mg 0.945mg Flank steak
Isoleucine 1.259mg 1.013mg Flank steak
Leucine 2.201mg 1.613mg Flank steak
Lysine 2.338mg 1.645mg Flank steak
Methionine 0.72mg 0.591mg Flank steak
Phenylalanine 1.093mg 0.826mg Flank steak
Valine 1.372mg 1.033mg Flank steak
Histidine 0.883mg 0.696mg Flank steak
Cholesterol 79mg 76mg Quail meat
Saturated Fat 3.395g 3.38g Quail meat
Omega-3 - EPA 0g 0.01g Quail meat
Omega-3 - DPA 0g 0.03g Quail meat
Monounsaturated Fat 3.317g 4.18g Quail meat
Polyunsaturated fat 0.322g 2.98g Quail meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Quail meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet Equal
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
45%
Quail meat
Minerals Daily Need Coverage Score
54%
Flank steak
64%
Quail meat

Comparison summary

Which food is lower in Sugar?
Quail meat
Quail meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Quail meat
Quail meat contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Quail meat
Quail meat is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Quail meat
Quail meat is lower in Saturated Fat (difference - 0.015g)
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. Quail meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172418/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.