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Chicken fingers vs. Flank steak — In-Depth Nutrition Comparison

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How are chicken fingers and flank steak different?

  • Chicken fingers are higher in vitamin E and vitamin B5; however, flank steak is richer in vitamin B12, zinc, selenium, iron, vitamin B6, and choline.
  • Daily need coverage for vitamin B12 for flank steak is 61% higher.
  • Chicken fingers contain 14 times more sodium than flank steak. While chicken fingers contain 769mg of sodium, flank steak contains only 56mg.
  • Flank steak has a lower glycemic index (0) than chicken fingers (46).

Fast foods, chicken tenders and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Chicken fingers 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +21.7%
Contains more PhosphorusPhosphorus +34.3%
Contains more ManganeseManganese +2433.3%
Contains more CalciumCalcium +17.6%
Contains more IronIron +138.4%
Contains more CopperCopper +18.8%
Contains more ZincZinc +590.1%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +68%
~equal in Potassium ~339mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +734.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin B5Vitamin B5 +128.3%
Contains more Vitamin KVitamin K +471.4%
Contains more FolateFolate +111.1%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more Vitamin B12Vitamin B12 +918.8%
Contains more CholineCholine +141.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +69.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5000%
Contains more ProteinProtein +43.9%
Contains more WaterWater +37.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -26.6%
Contains more Mono. FatMonounsaturated fat +45.6%
Contains more Poly. FatPolyunsaturated fat +1696%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken fingers Flank steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chicken fingers Flank steak DV% diff.
Vitamin B12 0.16µg 1.63µg 61%
Zinc 0.71mg 4.9mg 38%
Polyunsaturated fat 5.783g 0.322g 36%
Sodium 769mg 56mg 31%
Selenium 17.5µg 29.4µg 22%
Vitamin E 3.17mg 0.38mg 19%
Protein 19.22g 27.66g 17%
Vitamin B5 1.244mg 0.545mg 14%
Iron 0.73mg 1.74mg 13%
Vitamin B6 0.426mg 0.579mg 12%
Choline 43.7mg 105.4mg 11%
Phosphorus 282mg 210mg 10%
Manganese 0.228mg 0.009mg 10%
Cholesterol 48mg 79mg 10%
Fats 13.95g 8.23g 9%
Starch 17.03g 7%
Vitamin K 8µg 1.4µg 6%
Carbs 17.25g 0g 6%
Fiber 1.2g 0g 5%
Vitamin B3 8.217mg 7.363mg 5%
Saturated fat 2.493g 3.395g 4%
Monounsaturated fat 4.83g 3.317g 4%
Vitamin B2 0.179mg 0.133mg 4%
Calories 271kcal 192kcal 4%
Vitamin B1 0.11mg 0.075mg 3%
Folate 19µg 9µg 3%
Vitamin D 0.2µg 1%
Copper 0.069mg 0.082mg 1%
Potassium 373mg 339mg 1%
Magnesium 28mg 23mg 1%
Vitamin D 7IU 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.05g 0g N/A
Calcium 17mg 20mg 0%
Sugar 0.4g 0g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.052g N/A
Tryptophan 0.222mg 0.182mg 0%
Threonine 0.803mg 1.105mg 0%
Isoleucine 0.845mg 1.259mg 0%
Leucine 1.553mg 2.201mg 0%
Lysine 1.616mg 2.338mg 0%
Methionine 0.518mg 0.72mg 0%
Phenylalanine 1.437mg 1.093mg 0%
Valine 0.908mg 1.372mg 0%
Histidine 0.655mg 0.883mg 0%
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken fingers Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
42%
Chicken fingers
49%
Flank steak
Minerals Daily Need Coverage Score
47%
Chicken fingers
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 713mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Chicken fingers
Chicken fingers is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated fat?
Chicken fingers
Chicken fingers is lower in Saturated fat (difference - 0.902g)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins
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.

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.