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  6. Chicken meat vs. Flank steak

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

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What are the differences between chicken meat and flank steak?

  • Chicken meat is higher in vitamin B5 and vitamin B3; however, flank steak is richer in vitamin B12, zinc, vitamin B6, selenium, choline, and iron.
  • Flank steak's daily need coverage for vitamin B12 is 55% more.
  • Flank steak contains 2 times less vitamin B5 than chicken meat. Chicken meat contains 1.03mg of vitamin B5, while flank steak contains 0.545mg.

We used Chicken, broilers or fryers, meat, and skin, cooked, roasted and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Chicken meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 ManganeseManganese +122.2%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +52%
Contains more IronIron +38.1%
Contains more CopperCopper +24.2%
Contains more ZincZinc +152.6%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -31.7%
Contains more SeleniumSelenium +23%
~equal in Magnesium ~23mg

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin KVitamin K +71.4%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B6Vitamin B6 +44.8%
Contains more Vitamin B12Vitamin B12 +443.3%
Contains more FolateFolate +80%
Contains more CholineCholine +59.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chicken meat Flank steak DV% diff.
Vitamin B12 0.3µg 1.63µg 55%
Zinc 1.94mg 4.9mg 27%
Polyunsaturated fat 2.97g 0.322g 18%
Vitamin B6 0.4mg 0.579mg 14%
Vitamin B5 1.03mg 0.545mg 10%
Selenium 23.9µg 29.4µg 10%
Fats 13.6g 8.23g 8%
Choline 65.9mg 105.4mg 7%
Vitamin B3 8.487mg 7.363mg 7%
Iron 1.26mg 1.74mg 6%
Monounsaturated fat 5.34g 3.317g 5%
Vitamin A 48µg 0µg 5%
Phosphorus 182mg 210mg 4%
Potassium 223mg 339mg 3%
Vitamin B2 0.168mg 0.133mg 3%
Cholesterol 88mg 79mg 3%
Saturated fat 3.79g 3.395g 2%
Calories 239kcal 192kcal 2%
Copper 0.066mg 0.082mg 2%
Vitamin B1 0.063mg 0.075mg 1%
Protein 27.3g 27.66g 1%
Vitamin E 0.27mg 0.38mg 1%
Sodium 82mg 56mg 1%
Vitamin K 2.4µg 1.4µg 1%
Folate 5µg 9µg 1%
Calcium 15mg 20mg 1%
Vitamin D 2IU 0%
Magnesium 23mg 23mg 0%
Manganese 0.02mg 0.009mg 0%
Tryptophan 0.305mg 0.182mg 0%
Threonine 1.128mg 1.105mg 0%
Isoleucine 1.362mg 1.259mg 0%
Leucine 1.986mg 2.201mg 0%
Lysine 2.223mg 2.338mg 0%
Methionine 0.726mg 0.72mg 0%
Phenylalanine 1.061mg 1.093mg 0%
Valine 1.325mg 1.372mg 0%
Histidine 0.802mg 0.883mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 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 FatsFats +65.2%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Water ~64.17g
~equal in Other ~-0.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 more Mono. FatMonounsaturated fat +61%
Contains more Poly. FatPolyunsaturated fat +822.4%
Contains less Sat. FatSaturated fat -10.4%

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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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.