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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.
Contains more Magnesium +13%
Contains more Manganese +200%
Contains more Calcium +53.8%
Contains more Iron +19.2%
Contains more Potassium +30.9%
Contains less Sodium -41.1%
Contains more Zinc +75.6%
Contains more Selenium +43.4%
Equal in Phosphorus - 210
Equal in Copper - 0.082
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 55% 19% 86% 23% 13% 77% 30% 4% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Magnesium +13%
Contains more Manganese +200%
Contains more Calcium +53.8%
Contains more Iron +19.2%
Contains more Potassium +30.9%
Contains less Sodium -41.1%
Contains more Zinc +75.6%
Contains more Selenium +43.4%
Equal in Phosphorus - 210
Equal in Copper - 0.082

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 A +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +52.4%
Contains more Vitamin B12 +393.9%
Equal in Vitamin B3 - 7.363
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 6% 0% 22% 59% 134% 78% 88% 7% 42% 0% 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 A +∞%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +52.4%
Contains more Vitamin B12 +393.9%
Equal in Vitamin B3 - 7.363
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25.2%
Contains more Carbs +∞%
Equal in Protein - 27.66
Equal in Water - 64.17
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 Fats +25.2%
Contains more Carbs +∞%
Equal in Protein - 27.66
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -18.1%
Contains more Monounsaturated Fat +15.2%
Contains more Polyunsaturated fat +654.7%
31% 42% 27%
Saturated Fat: 2.78 g
Monounsaturated Fat: 3.82 g
Polyunsaturated fat: 2.43 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -18.1%
Contains more Monounsaturated Fat +15.2%
Contains more Polyunsaturated fat +654.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken thigh Flank steak Opinion
Net carbs 1.18g 0g Chicken thigh
Protein 28.18g 27.66g Chicken thigh
Fats 10.3g 8.23g Chicken thigh
Carbs 1.18g 0g Chicken thigh
Calories 218kcal 192kcal Chicken thigh
Calcium 13mg 20mg Flank steak
Iron 1.46mg 1.74mg Flank steak
Magnesium 26mg 23mg Chicken thigh
Phosphorus 199mg 210mg Flank steak
Potassium 259mg 339mg Flank steak
Sodium 95mg 56mg Flank steak
Zinc 2.79mg 4.9mg Flank steak
Copper 0.09mg 0.082mg Chicken thigh
Manganese 0.027mg 0.009mg Chicken thigh
Selenium 20.5µg 29.4µg Flank steak
Vitamin A 70IU 0IU Chicken thigh
Vitamin E 0.38mg Flank steak
Vitamin D 8IU Chicken thigh
Vitamin D 0.2µg Chicken thigh
Vitamin B1 0.088mg 0.075mg Chicken thigh
Vitamin B2 0.255mg 0.133mg Chicken thigh
Vitamin B3 7.12mg 7.363mg Flank steak
Vitamin B5 1.285mg 0.545mg Chicken thigh
Vitamin B6 0.38mg 0.579mg Flank steak
Folate 9µg 9µg
Vitamin B12 0.33µg 1.63µg Flank steak
Choline 105.4mg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.329mg 0.182mg Chicken thigh
Threonine 1.188mg 1.105mg Chicken thigh
Isoleucine 1.486mg 1.259mg Chicken thigh
Leucine 2.115mg 2.201mg Flank steak
Lysine 2.384mg 2.338mg Chicken thigh
Methionine 0.778mg 0.72mg Chicken thigh
Phenylalanine 1.121mg 1.093mg Chicken thigh
Valine 1.397mg 1.372mg Chicken thigh
Histidine 0.874mg 0.883mg Flank steak
Cholesterol 102mg 79mg Flank steak
Saturated Fat 2.78g 3.395g Chicken thigh
Omega-3 - DHA 0.05g 0g Chicken thigh
Omega-3 - EPA 0.01g 0g Chicken thigh
Omega-3 - DPA 0.03g 0g Chicken thigh
Monounsaturated Fat 3.82g 3.317g Chicken thigh
Polyunsaturated fat 2.43g 0.322g Chicken thigh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken thigh Flank steak
Low Fats diet ok
Low Carbs diet ok
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
34%
Chicken thigh
49%
Flank steak
Minerals Daily Need Coverage Score
42%
Chicken thigh
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Chicken thigh
Chicken thigh is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Chicken thigh
Chicken thigh is lower in Saturated Fat (difference - 0.615g)
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.
Which food is richer in vitamins?
?
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 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.