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.
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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.
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% |
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 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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
28.18 g
Fats:
10.3 g
Carbs:
1.18 g
Water:
59.31 g
Other:
1.03 g
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
Saturated fat:
Sat. Fat
2.78 g
Monounsaturated fat:
Mono. Fat
3.82 g
Polyunsaturated fat:
Poly. Fat
2.43 g
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% |