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Turkey meat vs Flank steak - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.24g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 47mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turkey meat Flank steak
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Turkey meat Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Turkey meat
29
Flank steak
Mineral Summary Score
26
Turkey meat
33
Flank steak

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +30.4%
Contains more Copper +13.4%
Contains more Iron +59.6%
Contains more Calcium +42.9%
Contains more Potassium +41.8%
Contains more Zinc +97.6%
Contains less Sodium -45.6%
Equal in Phosphorus - 210
Contains more Magnesium +30.4%
Contains more Copper +13.4%
Contains more Iron +59.6%
Contains more Calcium +42.9%
Contains more Potassium +41.8%
Contains more Zinc +97.6%
Contains less Sodium -45.6%
Equal in Phosphorus - 210

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.3%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +73.9%
Contains more Vitamin E +442.9%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B12 +59.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.579
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.3%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +73.9%
Contains more Vitamin E +442.9%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B12 +59.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.579

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
171%
Turkey meat
166%
Flank steak
Carbohydrates
0%
Turkey meat
0%
Flank steak
Fats
34%
Turkey meat
38%
Flank steak

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Turkey meat Flank steak Opinion
Calories 189 192 Flank steak
Protein 28.55 27.66 Turkey meat
Fats 7.39 8.23 Flank steak
Vitamin C 0 0
Carbs 0.06 0 Turkey meat
Cholesterol 109 79 Flank steak
Vitamin D 15 Turkey meat
Iron 1.09 1.74 Flank steak
Calcium 14 20 Flank steak
Potassium 239 339 Flank steak
Magnesium 30 23 Turkey meat
Sugars 0 0
Fiber 0 0
Copper 0.093 0.082 Turkey meat
Zinc 2.48 4.9 Flank steak
Starch
Phosphorus 223 210 Turkey meat
Sodium 103 56 Flank steak
Vitamin A 39 0 Turkey meat
Vitamin E 0.07 0.38 Flank steak
Vitamin D 0.4 Turkey meat
Vitamin B1 0.045 0.075 Flank steak
Vitamin B2 0.281 0.133 Turkey meat
Vitamin B3 9.573 7.363 Turkey meat
Vitamin B5 0.948 0.545 Turkey meat
Vitamin B6 0.616 0.579 Turkey meat
Vitamin B12 1.02 1.63 Flank steak
Vitamin K 0 1.4 Flank steak
Folic acid (B9) 0 0
Trans Fat 0.101 Flank steak
Saturated Fat 2.155 3.395 Turkey meat
Monounsaturated Fat 2.647 3.317 Flank steak
Polyunsaturated fat 2.119 0.322 Turkey meat
Tryptophan 0.291 0.182 Turkey meat
Threonine 1.004 1.105 Flank steak
Isoleucine 0.796 1.259 Flank steak
Leucine 1.925 2.201 Flank steak
Lysine 2.282 2.338 Flank steak
Methionine 0.724 0.72 Turkey meat
Phenylalanine 0.903 1.093 Flank steak
Valine 0.902 1.372 Flank steak
Histidine 0.749 0.883 Flank steak
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.