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

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Important differences between Chicken gizzard and Flank steak

  • Chicken gizzard has more Selenium, Iron, Copper, and Vitamin B2, however, Flank steak has more Vitamin B6, Vitamin B3, and Vitamin B12.
  • Chicken gizzard's daily need coverage for Cholesterol is 97% more.
  • Chicken gizzard has 2 times more Copper than Flank steak. Chicken gizzard has 0.161mg of Copper, while Flank steak has 0.082mg.
  • Flank steak is lower in Cholesterol.

The food varieties used in the comparison are Chicken, gizzard, all classes, cooked, simmered and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Chicken gizzard 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.
Contains more Iron +83.3%
Contains more Copper +96.3%
Contains more Manganese +722.2%
Contains more Selenium +39.8%
Contains more Calcium +17.6%
Contains more Magnesium +666.7%
Contains more Phosphorus +11.1%
Contains more Potassium +89.4%
Contains more Zinc +10.9%
Equal in Sodium - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 120% 3% 81% 16% 8% 121% 54% 10% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +83.3%
Contains more Copper +96.3%
Contains more Manganese +722.2%
Contains more Selenium +39.8%
Contains more Calcium +17.6%
Contains more Magnesium +666.7%
Contains more Phosphorus +11.1%
Contains more Potassium +89.4%
Contains more Zinc +10.9%
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 more Vitamin B2 +57.9%
Contains more Vitamin E +90%
Contains more Vitamin B1 +188.5%
Contains more Vitamin B3 +136%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +715.5%
Contains more Folate +80%
Contains more Vitamin B12 +56.7%
Contains more Vitamin K +∞%
Equal in Choline - 105.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 7% 49% 59% 29% 17% 4% 130% 57% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 58% 4%
Contains more Vitamin B2 +57.9%
Contains more Vitamin E +90%
Contains more Vitamin B1 +188.5%
Contains more Vitamin B3 +136%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +715.5%
Contains more Folate +80%
Contains more Vitamin B12 +56.7%
Contains more Vitamin K +∞%
Equal in Choline - 105.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +207.1%
Equal in Protein - 27.66
Equal in Water - 64.17
Equal in Other - -0.06
30% 3% 68%
Protein: 30.39 g
Fats: 2.68 g
Carbs: 0 g
Water: 67.93 g
Other: 0 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +207.1%
Equal in Protein - 27.66
Equal in Water - 64.17
Equal in Other - -0.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +528.2%
Equal in Polyunsaturated fat - 0.322
43% 34% 23%
Saturated Fat: 0.67 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 0.353 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +528.2%
Equal in Polyunsaturated fat - 0.322

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken gizzard Flank steak Opinion
Protein 30.39g 27.66g Chicken gizzard
Fats 2.68g 8.23g Flank steak
Calories 154kcal 192kcal Flank steak
Calcium 17mg 20mg Flank steak
Iron 3.19mg 1.74mg Chicken gizzard
Magnesium 3mg 23mg Flank steak
Phosphorus 189mg 210mg Flank steak
Potassium 179mg 339mg Flank steak
Sodium 56mg 56mg
Zinc 4.42mg 4.9mg Flank steak
Copper 0.161mg 0.082mg Chicken gizzard
Manganese 0.074mg 0.009mg Chicken gizzard
Selenium 41.1µg 29.4µg Chicken gizzard
Vitamin E 0.2mg 0.38mg Flank steak
Vitamin B1 0.026mg 0.075mg Flank steak
Vitamin B2 0.21mg 0.133mg Chicken gizzard
Vitamin B3 3.12mg 7.363mg Flank steak
Vitamin B5 0.468mg 0.545mg Flank steak
Vitamin B6 0.071mg 0.579mg Flank steak
Folate 5µg 9µg Flank steak
Vitamin B12 1.04µg 1.63µg Flank steak
Choline 104.4mg 105.4mg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 370mg 79mg Flank steak
Trans Fat 0.13g Flank steak
Saturated Fat 0.67g 3.395g Chicken gizzard
Monounsaturated Fat 0.528g 3.317g Flank steak
Polyunsaturated fat 0.353g 0.322g Chicken gizzard
Omega-6 - Eicosadienoic acid 0.019g Chicken gizzard
Omega-6 - Gamma-linoleic acid 0.003g Chicken gizzard
Omega-3 - ALA 0.004g Chicken gizzard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken gizzard Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
27%
Chicken gizzard
49%
Flank steak
Minerals Daily Need Coverage Score
64%
Chicken gizzard
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 291mg)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chicken gizzard
Chicken gizzard is lower in Saturated Fat (difference - 2.725g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (56 mg)
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.

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 gizzard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171457/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.