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  6. Deer meat vs. Flank steak

Deer meat vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between Deer meat and Flank steak

  • Deer meat is higher in Vitamin B12, Vitamin B2, Iron, Copper, Vitamin B1, Phosphorus, and Vitamin B3, yet Flank steak is higher in Selenium, and Zinc.
  • Deer meat covers your daily Vitamin B12 needs 83% more than Flank steak.
  • Deer meat contains 4 times more Vitamin B2 than Flank steak. While Deer meat contains 0.563mg of Vitamin B2, Flank steak contains only 0.133mg.
  • The amount of Saturated Fat in Deer meat is lower.

Food varieties used in this article are Game meat, deer, tenderloin, separable lean only, cooked, broiled and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Deer meat 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 24% 1.5% 38% 159% 85% 109% 128% 7.4% 2.9% 60%
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 +43.5%
Contains more PotassiumPotassium +28%
Contains more IronIron +144.3%
Contains more CopperCopper +209.8%
Contains more PhosphorusPhosphorus +42.4%
Contains more ManganeseManganese +144.4%
Contains more CalciumCalcium +300%
Contains more ZincZinc +22.8%
Contains more SeleniumSelenium +167.3%
~equal in Sodium ~56mg

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% 12% 0% 65% 130% 165% 51% 142% 453% 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 EVitamin E +63.2%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +323.3%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B12Vitamin B12 +122.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.579mg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 2% 67%
Protein: 29.9 g
Fats: 2.35 g
Carbs: 0 g
Water: 67.2 g
Other: 0.55 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more OtherOther +-1016.7%
Contains more FatsFats +250.2%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 30% 7%
Saturated Fat: Sat. Fat 1.142 g
Monounsaturated Fat: Mono. Fat 0.554 g
Polyunsaturated fat: Poly. Fat 0.127 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 -66.4%
Contains more Mono. FatMonounsaturated Fat +498.7%
Contains more Poly. FatPolyunsaturated fat +153.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Deer meat Flank steak Opinion
Calories 149kcal 192kcal Flank steak
Protein 29.9g 27.66g Deer meat
Fats 2.35g 8.23g Flank steak
Cholesterol 88mg 79mg Flank steak
Magnesium 33mg 23mg Deer meat
Calcium 5mg 20mg Flank steak
Potassium 434mg 339mg Deer meat
Iron 4.25mg 1.74mg Deer meat
Copper 0.254mg 0.082mg Deer meat
Zinc 3.99mg 4.9mg Flank steak
Phosphorus 299mg 210mg Deer meat
Sodium 57mg 56mg Flank steak
Vitamin E 0.62mg 0.38mg Deer meat
Manganese 0.022mg 0.009mg Deer meat
Selenium 11µg 29.4µg Flank steak
Vitamin B1 0.26mg 0.075mg Deer meat
Vitamin B2 0.563mg 0.133mg Deer meat
Vitamin B3 8.78mg 7.363mg Deer meat
Vitamin B5 0.856mg 0.545mg Deer meat
Vitamin B6 0.614mg 0.579mg Deer meat
Vitamin B12 3.62µg 1.63µg Deer meat
Vitamin K 1.4µg Flank steak
Folate 9µg 9µg
Choline 105.4mg Flank steak
Saturated Fat 1.142g 3.395g Deer meat
Monounsaturated Fat 0.554g 3.317g Flank steak
Polyunsaturated fat 0.127g 0.322g Flank steak
Tryptophan 0.266mg 0.182mg Deer meat
Threonine 1.133mg 1.105mg Deer meat
Isoleucine 1.287mg 1.259mg Deer meat
Leucine 2.28mg 2.201mg Deer meat
Lysine 2.434mg 2.338mg Deer meat
Methionine 0.7mg 0.72mg Flank steak
Phenylalanine 1.133mg 1.093mg Deer meat
Valine 1.455mg 1.372mg Deer meat
Histidine 0.895mg 0.883mg Deer meat
Omega-6 - Gamma-linoleic acid 0.001g Deer meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Deer meat Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
79%
Deer meat
49%
Flank steak
Minerals Daily Need Coverage Score
61%
Deer meat
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Deer meat
Deer meat is lower in Saturated Fat (difference - 2.253g)
Which food is richer in minerals?
Deer meat
Deer meat is relatively richer in minerals
Which food is richer in vitamins?
Deer meat
Deer meat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 ($)

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. Deer meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174430/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.