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  6. Quail meat vs. Flank steak

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

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A recap on differences between Quail meat and Flank steak

  • Quail meat is higher in Copper, Iron, Vitamin B1, Vitamin B2, Phosphorus, Vitamin A RAE, and Vitamin C, yet Flank steak is higher in Vitamin B12, Selenium, and Zinc.
  • Flank steak covers your daily Vitamin B12 needs 50% more than Quail meat.

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

Infographic

Quail meat vs Flank steak 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.
Quail meat
Quail meat
5
:
4
Flank steak
Flank steak
Contains more Iron +128.2%
Contains more Phosphorus +31%
Contains more Copper +518.3%
Contains more Manganese +111.1%
Contains more Calcium +53.8%
Contains more Potassium +56.9%
Contains more Zinc +102.5%
Contains more Selenium +77.1%
Equal in Magnesium - 23
Equal in Sodium - 56
Quail meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 149% 17% 118% 20% 7% 66% 169% 3% 91%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +128.2%
Contains more Phosphorus +31%
Contains more Copper +518.3%
Contains more Manganese +111.1%
Contains more Calcium +53.8%
Contains more Potassium +56.9%
Contains more Zinc +102.5%
Contains more Selenium +77.1%
Equal in Magnesium - 23
Equal in Sodium - 56

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.
Quail meat
Quail meat
7
:
4
Flank steak
Flank steak
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%
Contains more Folate +12.5%
Contains more Vitamin B12 +279.1%
Equal in Vitamin B3 - 7.363
Equal in Vitamin B6 - 0.579
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%
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%
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%
Contains more Folate +12.5%
Contains more Vitamin B12 +279.1%
Equal in Vitamin B3 - 7.363
Equal in Vitamin B6 - 0.579

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quail meat
Quail meat
2
:
2
Flank steak
Flank steak
Contains more Fats +46.4%
Contains more Protein +40.9%
Equal in Water - 64.17
Equal in Other - -0.06
Quail meat
20% 12% 70%
Protein: 19.63 g
Fats: 12.05 g
Carbs: 0 g
Water: 69.65 g
Other: 0 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +46.4%
Contains more Protein +40.9%
Equal in Water - 64.17
Equal in Other - -0.06

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail meat Flank steak
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
45%
Quail meat
48%
Flank steak
Minerals Daily Need Coverage Score
64%
Quail meat
54%
Flank steak

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. Quail meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172418/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.