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Barbecue chicken vs Flank steak - In-Depth Nutrition Comparison

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How are Barbecue chicken and Flank steak different?

  • Flank steak has more Vitamin B12, Vitamin B6, Zinc, Selenium, Vitamin B3, Iron, Vitamin B5, and Choline than Barbecue chicken.
  • Daily need coverage for Vitamin B12 from Flank steak is 48% higher.
  • Barbecue chicken contains 6 times more Sodium than Flank steak. While Barbecue chicken contains 335mg of Sodium, Flank steak contains only 56mg.

Chicken, broiler, rotisserie, BBQ, thigh meat and skin and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Barbecue chicken vs Flank steak infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains more Iron +83.2%
Contains more Potassium +32.9%
Contains less Sodium -83.3%
Contains more Zinc +175.3%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Copper - 0.082
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 36% 15% 94% 23% 44% 49% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Calcium +25%
Contains more Iron +83.2%
Contains more Potassium +32.9%
Contains less Sodium -83.3%
Contains more Zinc +175.3%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Copper - 0.082

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 E +21.1%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +258.6%
Contains more Vitamin B6 +203.1%
Contains more Folate +12.5%
Contains more Vitamin B12 +246.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 0% 14% 53% 108% 10% 45% 6% 59% 0%
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 E +21.1%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +258.6%
Contains more Vitamin B6 +203.1%
Contains more Folate +12.5%
Contains more Vitamin B12 +246.8%
Contains more Vitamin K +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barbecue chicken Flank steak Opinion
Net carbs 0.12g 0g Barbecue chicken
Protein 22.51g 27.66g Flank steak
Fats 15.08g 8.23g Barbecue chicken
Carbs 0.12g 0g Barbecue chicken
Calories 226kcal 192kcal Barbecue chicken
Starch 0g g Barbecue chicken
Fructose 0.04g g Barbecue chicken
Sugar 0.12g 0g Flank steak
Fiber 0g 0g
Calcium 16mg 20mg Flank steak
Iron 0.95mg 1.74mg Flank steak
Magnesium 21mg 23mg Flank steak
Phosphorus 218mg 210mg Barbecue chicken
Potassium 255mg 339mg Flank steak
Sodium 335mg 56mg Flank steak
Zinc 1.78mg 4.9mg Flank steak
Copper 0.077mg 0.082mg Flank steak
Vitamin A 67IU 0IU Barbecue chicken
Vitamin E 0.46mg 0.38mg Barbecue chicken
Vitamin D 0IU IU Barbecue chicken
Vitamin D 0µg µg Barbecue chicken
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.075mg Flank steak
Vitamin B2 0.227mg 0.133mg Barbecue chicken
Vitamin B3 5.732mg 7.363mg Flank steak
Vitamin B5 0.152mg 0.545mg Flank steak
Vitamin B6 0.191mg 0.579mg Flank steak
Folate 8µg 9µg Flank steak
Vitamin B12 0.47µg 1.63µg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.173mg 0.182mg Flank steak
Threonine 0.657mg 1.105mg Flank steak
Isoleucine 0.853mg 1.259mg Flank steak
Leucine 1.549mg 2.201mg Flank steak
Lysine 1.75mg 2.338mg Flank steak
Methionine 0.565mg 0.72mg Flank steak
Phenylalanine 0.69mg 1.093mg Flank steak
Valine 0.935mg 1.372mg Flank steak
Histidine 0.592mg 0.883mg Flank steak
Cholesterol 127mg 79mg Flank steak
Trans Fat 0.078g g Flank steak
Saturated Fat 3.927g 3.395g Flank steak
Monounsaturated Fat 6.446g 3.317g Barbecue chicken
Polyunsaturated fat 2.038g 0.322g Barbecue chicken

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barbecue chicken Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Barbecue chicken
48
Flank steak
Mineral Summary Score
36
Barbecue chicken
47
Flank steak

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 food.
Protein
135%
Barbecue chicken
166%
Flank steak
Carbohydrates
0%
Barbecue chicken
0%
Flank steak
Fats
70%
Barbecue chicken
38%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 279mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.532g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Barbecue chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171127/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.