Flank steak vs. Turkey ham — In-Depth Nutrition Comparison
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How are Flank steak and Turkey ham different?
- Flank steak is richer in Vitamin B6, Vitamin B12, Zinc, and Vitamin B3, while Turkey ham is higher in Selenium, Vitamin B1, Phosphorus, and Vitamin B2.
- Flank steak covers your daily need of Vitamin B6 40% more than Turkey ham.
- Flank steak contains 3 times more Saturated Fat than Turkey ham. Flank steak contains 3.395g of Saturated Fat, while Turkey ham contains 1.2g.
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and USDA Commodity, turkey ham, dark meat, smoked, frozen types were used in this article.
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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
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Calcium
+185.7%
Contains
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Iron
+74%
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Magnesium
+43.8%
Contains
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Potassium
+34%
Contains
less
Sodium
-93.8%
Contains
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Zinc
+133.3%
Contains
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Phosphorus
+37.6%
Contains
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Selenium
+29.9%
Contains
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Calcium
+185.7%
Contains
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Iron
+74%
Contains
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Magnesium
+43.8%
Contains
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Potassium
+34%
Contains
less
Sodium
-93.8%
Contains
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Zinc
+133.3%
Contains
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Phosphorus
+37.6%
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Selenium
+29.9%
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
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Vitamin B3
+78.7%
Contains
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Vitamin B6
+865%
Contains
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Vitamin B12
+103.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+206.7%
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Vitamin B2
+103%
Contains
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Vitamin B3
+78.7%
Contains
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Vitamin B6
+865%
Contains
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Vitamin B12
+103.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+206.7%
Contains
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Vitamin B2
+103%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+69.7%
Contains
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Fats
+105.8%
Contains
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Carbs
+∞%
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Water
+14.5%
Equal in Other - 3.1
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Contains
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Protein
+69.7%
Contains
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Fats
+105.8%
Contains
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Carbs
+∞%
Contains
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Water
+14.5%
Equal in Other - 3.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+148.1%
Contains
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Saturated Fat
-64.7%
Contains
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Polyunsaturated fat
+171.1%
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Contains
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Monounsaturated Fat
+148.1%
Contains
less
Saturated Fat
-64.7%
Contains
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Polyunsaturated fat
+171.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 3.1g |
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| Protein | 27.66g | 16.3g |
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| Fats | 8.23g | 4g |
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| Carbs | 0g | 3.1g |
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| Calories | 192kcal | 118kcal |
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| Sugar | 0g | 1.2g |
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| Calcium | 20mg | 7mg |
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| Iron | 1.74mg | 1mg |
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| Magnesium | 23mg | 16mg |
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| Phosphorus | 210mg | 289mg |
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| Potassium | 339mg | 253mg |
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| Sodium | 56mg | 909mg |
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| Zinc | 4.9mg | 2.1mg |
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| Copper | 0.082mg |
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| Manganese | 0.009mg |
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| Selenium | 29.4µg | 38.2µg |
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| Vitamin A | 0IU | 53IU |
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| Vitamin A RAE | 0µg | 16µg |
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| Vitamin E | 0.38mg |
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| Vitamin B1 | 0.075mg | 0.23mg |
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| Vitamin B2 | 0.133mg | 0.27mg |
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| Vitamin B3 | 7.363mg | 4.12mg |
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| Vitamin B5 | 0.545mg |
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| Vitamin B6 | 0.579mg | 0.06mg |
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| Folate | 9µg |
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| Vitamin B12 | 1.63µg | 0.8µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.182mg |
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| Threonine | 1.105mg |
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| Isoleucine | 1.259mg |
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| Leucine | 2.201mg |
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| Lysine | 2.338mg |
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| Methionine | 0.72mg |
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| Phenylalanine | 1.093mg |
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| Valine | 1.372mg |
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| Histidine | 0.883mg |
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| Cholesterol | 79mg | 64mg |
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| Saturated Fat | 3.395g | 1.2g |
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| Monounsaturated Fat | 3.317g | 1.337g |
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| Polyunsaturated fat | 0.322g | 0.873g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
54%
58%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 2.195g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 853mg)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)