Turkey breast vs. Flank steak — In-Depth Nutrition Comparison
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How are Turkey breast and Flank steak different?
- Turkey breast is higher in Polyunsaturated fat, however, Flank steak is richer in Vitamin B12, Zinc, Vitamin B3, Selenium, Vitamin B6, and Iron.
- Daily need coverage for Vitamin B12 from Flank steak is 50% higher.
- Turkey breast contains 5 times more Polyunsaturated fat than Flank steak. While Turkey breast contains 1.66g of Polyunsaturated fat, Flank steak contains only 0.322g.
- Turkey breast has less Saturated Fat.
Turkey, all classes, breast, meat and skin, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties 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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Manganese
+100%
Contains
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Calcium
+53.8%
Contains
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Iron
+45%
Contains
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Phosphorus
+12.9%
Contains
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Potassium
+23.3%
Contains
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Zinc
+212.1%
Contains
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Copper
+10.8%
Contains
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Selenium
+31.3%
Equal in Magnesium - 23
Equal in Sodium - 56
Contains
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Manganese
+100%
Contains
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Calcium
+53.8%
Contains
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Iron
+45%
Contains
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Phosphorus
+12.9%
Contains
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Potassium
+23.3%
Contains
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Zinc
+212.1%
Contains
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Copper
+10.8%
Contains
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Selenium
+31.3%
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+13.9%
Contains
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Vitamin B1
+29.3%
Contains
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Vitamin B2
+15.7%
Contains
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Vitamin B3
+41.6%
Contains
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Vitamin B6
+20.6%
Contains
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Folate
+28.6%
Contains
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Vitamin B12
+288.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+13.9%
Contains
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Vitamin B1
+29.3%
Contains
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Vitamin B2
+15.7%
Contains
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Vitamin B3
+41.6%
Contains
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Vitamin B6
+20.6%
Contains
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Folate
+28.6%
Contains
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Vitamin B12
+288.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+26.4%
Contains
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Fats
+17.2%
Equal in Water - 64.17
Protein:
21.89 g
Fats:
7.02 g
Carbs:
0 g
Water:
70.05 g
Other:
1.04 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Protein
+26.4%
Contains
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Fats
+17.2%
Equal in Water - 64.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-43.7%
Contains
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Polyunsaturated fat
+415.5%
Contains
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Monounsaturated Fat
+24.7%
Saturated Fat:
1.91 g
Monounsaturated Fat:
2.66 g
Polyunsaturated fat:
1.66 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
less
Saturated Fat
-43.7%
Contains
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Polyunsaturated fat
+415.5%
Contains
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Monounsaturated Fat
+24.7%
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 Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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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 Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 21.89g | 27.66g |
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| Fats | 7.02g | 8.23g |
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| Calories | 157kcal | 192kcal |
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| Calcium | 13mg | 20mg |
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| Iron | 1.2mg | 1.74mg |
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| Magnesium | 24mg | 23mg |
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| Phosphorus | 186mg | 210mg |
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| Potassium | 275mg | 339mg |
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| Sodium | 59mg | 56mg |
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| Zinc | 1.57mg | 4.9mg |
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| Copper | 0.074mg | 0.082mg |
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| Manganese | 0.018mg | 0.009mg |
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| Selenium | 22.4µg | 29.4µg |
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| Vitamin A | 6IU | 0IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.38mg |
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| Vitamin B1 | 0.058mg | 0.075mg |
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| Vitamin B2 | 0.115mg | 0.133mg |
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| Vitamin B3 | 5.2mg | 7.363mg |
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| Vitamin B5 | 0.621mg | 0.545mg |
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| Vitamin B6 | 0.48mg | 0.579mg |
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| Folate | 7µg | 9µg |
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| Vitamin B12 | 0.42µg | 1.63µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.242mg | 0.182mg |
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| Threonine | 0.957mg | 1.105mg |
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| Isoleucine | 1.099mg | 1.259mg |
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| Leucine | 1.704mg | 2.201mg |
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| Lysine | 1.996mg | 2.338mg |
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| Methionine | 0.616mg | 0.72mg |
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| Phenylalanine | 0.857mg | 1.093mg |
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| Valine | 1.141mg | 1.372mg |
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| Histidine | 0.66mg | 0.883mg |
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| Cholesterol | 65mg | 79mg |
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| Saturated Fat | 1.91g | 3.395g |
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| Omega-3 - DHA | 0.01g | 0g |
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| Omega-3 - DPA | 0.01g | 0g |
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| Monounsaturated Fat | 2.66g | 3.317g |
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| Polyunsaturated fat | 1.66g | 0.322g |
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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
29%
48%
Minerals Daily Need Coverage Score
37%
54%
Comparison summary
Which food is lower in Sugar?
Turkey breast is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Turkey breast is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Turkey breast is lower in Saturated Fat (difference - 1.485g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 3mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)