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  6. Chicken thigh vs. Flank steak

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

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A recap on differences between chicken thigh and flank steak

  • Chicken thigh is higher in vitamin B5, vitamin B2, and polyunsaturated fat, yet flank steak is higher in vitamin B12, zinc, selenium, and vitamin B6.
  • Flank steak covers your daily vitamin B12 needs 54% more than chicken thigh.
  • Chicken thigh contains 8 times more polyunsaturated fat than flank steak. While chicken thigh contains 2.43g of polyunsaturated fat, flank steak contains only 0.322g.
  • The amount of cholesterol in flank steak is lower.

Food varieties used in this article are Chicken, broilers or fryers, thigh, meat only, cooked, fried and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Chicken thigh 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 19% 3.9% 23% 55% 30% 76% 85% 12% 3.5% 112%
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 +13%
Contains more ManganeseManganese +200%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +19.2%
Contains more ZincZinc +75.6%
Contains less SodiumSodium -41.1%
Contains more SeleniumSelenium +43.4%
~equal in Copper ~0.082mg
~equal in Phosphorus ~210mg

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% 0% 0% 3% 22% 59% 134% 77% 88% 41% 0% 6.8% 0%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B5Vitamin B5 +135.8%
Contains more Vitamin B6Vitamin B6 +52.4%
Contains more Vitamin B12Vitamin B12 +393.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~7.363mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Chicken thigh Flank steak DV% diff.
Vitamin B12 0.33µg 1.63µg 54%
Choline 105.4mg 19%
Zinc 2.79mg 4.9mg 19%
Selenium 20.5µg 29.4µg 16%
Vitamin B5 1.285mg 0.545mg 15%
Vitamin B6 0.38mg 0.579mg 15%
Polyunsaturated fat 2.43g 0.322g 14%
Vitamin B2 0.255mg 0.133mg 9%
Cholesterol 102mg 79mg 8%
Iron 1.46mg 1.74mg 4%
Vitamin E 0.38mg 3%
Fats 10.3g 8.23g 3%
Saturated fat 2.78g 3.395g 3%
Vitamin B3 7.12mg 7.363mg 2%
Sodium 95mg 56mg 2%
Phosphorus 199mg 210mg 2%
Potassium 259mg 339mg 2%
Vitamin K 1.4µg 1%
Monounsaturated fat 3.82g 3.317g 1%
Protein 28.18g 27.66g 1%
Calories 218kcal 192kcal 1%
Vitamin B1 0.088mg 0.075mg 1%
Manganese 0.027mg 0.009mg 1%
Vitamin D 0.2µg 1%
Copper 0.09mg 0.082mg 1%
Calcium 13mg 20mg 1%
Magnesium 26mg 23mg 1%
Vitamin D 8IU 1%
Carbs 1.18g 0g 0%
Net carbs 1.18g 0g N/A
Folate 9µg 9µg 0%
Tryptophan 0.329mg 0.182mg 0%
Threonine 1.188mg 1.105mg 0%
Isoleucine 1.486mg 1.259mg 0%
Leucine 2.115mg 2.201mg 0%
Lysine 2.384mg 2.338mg 0%
Methionine 0.778mg 0.72mg 0%
Phenylalanine 1.121mg 1.093mg 0%
Valine 1.397mg 1.372mg 0%
Histidine 0.874mg 0.883mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.05g 0g N/A
Omega-3 - DPA 0.03g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 10% 59%
Protein: 28.18 g
Fats: 10.3 g
Carbs: 1.18 g
Water: 59.31 g
Other: 1.03 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 +25.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1816.7%
~equal in Protein ~27.66g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 42% 27%
Saturated fat: Sat. Fat 2.78 g
Monounsaturated fat: Mono. Fat 3.82 g
Polyunsaturated fat: Poly. Fat 2.43 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 -18.1%
Contains more Mono. FatMonounsaturated fat +15.2%
Contains more Poly. FatPolyunsaturated fat +654.7%

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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 thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/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.