Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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 from 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
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 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% 6.8% 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken wings Flank steak Opinion
Calories 324kcal 192kcal Chicken wings
Protein 19.87g 27.66g Flank steak
Fats 21.81g 8.23g Chicken wings
Net carbs 10.64g 0g Chicken wings
Carbs 10.94g 0g Chicken wings
Cholesterol 79mg 79mg
Magnesium 16mg 23mg Flank steak
Calcium 20mg 20mg
Potassium 138mg 339mg Flank steak
Iron 1.29mg 1.74mg Flank steak
Fiber 0.3g 0g Chicken wings
Copper 0.063mg 0.082mg Flank steak
Zinc 1.38mg 4.9mg Flank steak
Phosphorus 121mg 210mg Flank steak
Sodium 320mg 56mg Flank steak
Vitamin A 113IU 0IU Chicken wings
Vitamin A 34µg 0µg Chicken wings
Vitamin E 0.38mg Flank steak
Manganese 0.06mg 0.009mg Chicken wings
Selenium 25.7µg 29.4µg Flank steak
Vitamin B1 0.106mg 0.075mg Chicken wings
Vitamin B2 0.152mg 0.133mg Chicken wings
Vitamin B3 5.265mg 7.363mg Flank steak
Vitamin B5 0.71mg 0.545mg Chicken wings
Vitamin B6 0.3mg 0.579mg Flank steak
Vitamin B12 0.25µg 1.63µg Flank steak
Vitamin K 1.4µg Flank steak
Folate 18µg 9µg Chicken wings
Choline 105.4mg Flank steak
Saturated Fat 5.83g 3.395g Flank steak
Monounsaturated Fat 8.96g 3.317g Chicken wings
Polyunsaturated fat 5.07g 0.322g Chicken wings
Tryptophan 0.219mg 0.182mg Chicken wings
Threonine 0.795mg 1.105mg Flank steak
Isoleucine 0.941mg 1.259mg Flank steak
Leucine 1.421mg 2.201mg Flank steak
Lysine 1.474mg 2.338mg Flank steak
Methionine 0.499mg 0.72mg Flank steak
Phenylalanine 0.785mg 1.093mg Flank steak
Valine 0.953mg 1.372mg Flank steak
Histidine 0.547mg 0.883mg Flank steak
Omega-3 - EPA 0.01g 0g Chicken wings
Omega-3 - DHA 0.04g 0g Chicken wings
Omega-3 - DPA 0.02g 0g Chicken wings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken wings Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
25%
Chicken wings
49%
Flank steak
Minerals Daily Need Coverage Score
38%
Chicken wings
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 264mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.435g)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Sugar?
Chicken wings
Chicken wings is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Chicken wings
Chicken wings is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (79 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 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.