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  6. Chicken wings vs. Flank steak

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

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How are chicken wings and flank steak different?

  • Flank steak has more vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, selenium, potassium, and iron than chicken wings.
  • Daily need coverage for vitamin B12 for flank steak is 58% higher.
  • Chicken wings contain 6 times more sodium than flank steak. While chicken wings contain 320mg of sodium, flank steak contains only 56mg.

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

Infographic

Chicken wings vs Flank steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6% 12% 48% 21% 38% 52% 42% 7.8% 140%
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 +566.7%
Contains more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +145.7%
Contains more IronIron +34.9%
Contains more CopperCopper +30.2%
Contains more ZincZinc +255.1%
Contains more PhosphorusPhosphorus +73.6%
Contains less SodiumSodium -82.5%
Contains more SeleniumSelenium +14.4%
~equal in Calcium ~20mg

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% 11% 0% 0% 27% 35% 99% 43% 69% 31% 0% 14% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.3%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B5Vitamin B5 +30.3%
Contains more FolateFolate +100%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B6Vitamin B6 +93%
Contains more Vitamin B12Vitamin B12 +552%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chicken wings Flank steak DV% diff.
Vitamin B12 0.25µg 1.63µg 58%
Polyunsaturated fat 5.07g 0.322g 32%
Zinc 1.38mg 4.9mg 32%
Fats 21.81g 8.23g 21%
Vitamin B6 0.3mg 0.579mg 21%
Choline 105.4mg 19%
Protein 19.87g 27.66g 16%
Monounsaturated fat 8.96g 3.317g 14%
Vitamin B3 5.265mg 7.363mg 13%
Phosphorus 121mg 210mg 13%
Saturated fat 5.83g 3.395g 11%
Sodium 320mg 56mg 11%
Selenium 25.7µg 29.4µg 7%
Calories 324kcal 192kcal 7%
Iron 1.29mg 1.74mg 6%
Potassium 138mg 339mg 6%
Carbs 10.94g 0g 4%
Vitamin A 34µg 0µg 4%
Vitamin E 0.38mg 3%
Vitamin B1 0.106mg 0.075mg 3%
Vitamin B5 0.71mg 0.545mg 3%
Copper 0.063mg 0.082mg 2%
Manganese 0.06mg 0.009mg 2%
Folate 18µg 9µg 2%
Magnesium 16mg 23mg 2%
Fiber 0.3g 0g 1%
Vitamin B2 0.152mg 0.133mg 1%
Vitamin K 1.4µg 1%
Net carbs 10.64g 0g N/A
Cholesterol 79mg 79mg 0%
Calcium 20mg 20mg 0%
Tryptophan 0.219mg 0.182mg 0%
Threonine 0.795mg 1.105mg 0%
Isoleucine 0.941mg 1.259mg 0%
Leucine 1.421mg 2.201mg 0%
Lysine 1.474mg 2.338mg 0%
Methionine 0.499mg 0.72mg 0%
Phenylalanine 0.785mg 1.093mg 0%
Valine 0.953mg 1.372mg 0%
Histidine 0.547mg 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
20% 22% 11% 46%
Protein: 19.87 g
Fats: 21.81 g
Carbs: 10.94 g
Water: 46.21 g
Other: 1.17 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 +165%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2050%
Contains more ProteinProtein +39.2%
Contains more WaterWater +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 45% 26%
Saturated fat: Sat. Fat 5.83 g
Monounsaturated fat: Mono. Fat 8.96 g
Polyunsaturated fat: Poly. Fat 5.07 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 +170.1%
Contains more Poly. FatPolyunsaturated fat +1474.5%
Contains less Sat. FatSaturated fat -41.8%

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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 wings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173628/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.