Ground turkey vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between Ground turkey and Flank steak
- Ground turkey is richer in Vitamin B5, Vitamin B3, Copper, Phosphorus, and Vitamin B2, yet Flank steak is richer in Zinc, and Vitamin B12.
- Daily need coverage for Zinc from Flank steak is 16% higher.
- Ground turkey contains 2 times more Vitamin B5 than Flank steak. Ground turkey contains 1.193mg of Vitamin B5, while Flank steak contains 0.545mg.
- Ground turkey contains less Saturated Fat.
Food types used in this article are Ground turkey, cooked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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
+40%
Contains
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Magnesium
+30.4%
Contains
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Phosphorus
+21%
Contains
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Copper
+84.1%
Contains
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Manganese
+22.2%
Contains
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Iron
+14.5%
Contains
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Potassium
+15.3%
Contains
less
Sodium
-28.2%
Contains
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Zinc
+57.6%
Equal in Selenium - 29.4
Contains
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Calcium
+40%
Contains
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Magnesium
+30.4%
Contains
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Phosphorus
+21%
Contains
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Copper
+84.1%
Contains
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Manganese
+22.2%
Contains
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Iron
+14.5%
Contains
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Potassium
+15.3%
Contains
less
Sodium
-28.2%
Contains
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Zinc
+57.6%
Equal in Selenium - 29.4
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+58.6%
Contains
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Vitamin B3
+18.5%
Contains
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Vitamin B5
+118.9%
Contains
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Vitamin E
+245.5%
Contains
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Folate
+28.6%
Contains
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Vitamin B12
+21.6%
Contains
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B6 - 0.579
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+58.6%
Contains
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Vitamin B3
+18.5%
Contains
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Vitamin B5
+118.9%
Contains
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Vitamin E
+245.5%
Contains
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Folate
+28.6%
Contains
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Vitamin B12
+21.6%
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.075
Equal in Vitamin B6 - 0.579
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+26.4%
Equal in Protein - 27.66
Equal in Water - 64.17
Protein:
27.37 g
Fats:
10.4 g
Carbs:
0 g
Water:
62.07 g
Other:
0.16 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Fats
+26.4%
Equal in Protein - 27.66
Equal in Water - 64.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-21.4%
Contains
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Polyunsaturated fat
+805.9%
Equal in Monounsaturated Fat - 3.317
Saturated Fat:
2.669 g
Monounsaturated Fat:
3.458 g
Polyunsaturated fat:
2.917 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
less
Saturated Fat
-21.4%
Contains
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Polyunsaturated fat
+805.9%
Equal in Monounsaturated Fat - 3.317
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 27.37g | 27.66g |
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| Fats | 10.4g | 8.23g |
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| Calories | 203kcal | 192kcal |
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| Calcium | 28mg | 20mg |
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| Iron | 1.52mg | 1.74mg |
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| Magnesium | 30mg | 23mg |
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| Phosphorus | 254mg | 210mg |
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| Potassium | 294mg | 339mg |
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| Sodium | 78mg | 56mg |
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| Zinc | 3.11mg | 4.9mg |
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| Copper | 0.151mg | 0.082mg |
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| Manganese | 0.011mg | 0.009mg |
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| Selenium | 31.1µg | 29.4µg |
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| Vitamin A | 79IU | 0IU |
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| Vitamin A RAE | 24µg | 0µg |
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| Vitamin E | 0.11mg | 0.38mg |
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| Vitamin D | 8IU |
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| Vitamin D | 0.2µg |
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| Vitamin B1 | 0.077mg | 0.075mg |
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| Vitamin B2 | 0.211mg | 0.133mg |
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| Vitamin B3 | 8.724mg | 7.363mg |
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| Vitamin B5 | 1.193mg | 0.545mg |
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| Vitamin B6 | 0.633mg | 0.579mg |
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| Folate | 7µg | 9µg |
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| Vitamin B12 | 1.34µg | 1.63µg |
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| Vitamin K | 0µg | 1.4µg |
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| Tryptophan | 0.312mg | 0.182mg |
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| Threonine | 1.258mg | 1.105mg |
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| Isoleucine | 1.227mg | 1.259mg |
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| Leucine | 2.262mg | 2.201mg |
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| Lysine | 2.452mg | 2.338mg |
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| Methionine | 0.806mg | 0.72mg |
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| Phenylalanine | 1.068mg | 1.093mg |
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| Valine | 1.27mg | 1.372mg |
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| Histidine | 0.811mg | 0.883mg |
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| Cholesterol | 93mg | 79mg |
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| Trans Fat | 0.134g |
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| Saturated Fat | 2.669g | 3.395g |
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| Omega-3 - DHA | 0.009g | 0g |
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| Omega-3 - EPA | 0.01g | 0g |
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| Omega-3 - DPA | 0.012g | 0g |
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| Monounsaturated Fat | 3.458g | 3.317g |
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| Polyunsaturated fat | 2.917g | 0.322g |
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| Omega-6 - Eicosadienoic acid | 0.019g |
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| Omega-6 - Linoleic acid | 2.508g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-3 - ALA | 0.136g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g |
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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 | Equal | |
| Low Calories diet |
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| 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
53%
48%
Minerals Daily Need Coverage Score
54%
54%
Comparison summary
Which food is richer in minerals?
Ground turkey is relatively richer in minerals
Which food is lower in Saturated Fat?
Ground turkey is lower in Saturated Fat (difference - 0.726g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 14mg)
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 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.