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Duck meat vs Flank steak - In-Depth Nutrition Comparison

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How are Duck meat and Flank steak different?

  • Duck meat is richer in Copper, Iron, Vitamin B5 and Vitamin B2, while Flank steak is higher in Vitamin B12, Vitamin B6, Zinc, Selenium and Vitamin B3.
  • Flank steak covers your daily need of Vitamin B12 55% more than Duck meat.
  • Duck meat contains 3 times more Saturated Fat than Flank steak. Duck meat contains 9.67g of Saturated Fat, while Flank steak contains 3.395g.

Duck, domesticated, meat and skin, cooked, roasted and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Duck meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +55.2%
Contains more Copper +176.8%
Contains more Calcium +81.8%
Contains more Potassium +66.2%
Contains more Magnesium +43.8%
Contains more Zinc +163.4%
Contains more Phosphorus +34.6%
Equal in Sodium - 56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 4% 18% 12% 76% 51% 67% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Iron +55.2%
Contains more Copper +176.8%
Contains more Calcium +81.8%
Contains more Potassium +66.2%
Contains more Magnesium +43.8%
Contains more Zinc +163.4%
Contains more Phosphorus +34.6%
Equal in Sodium - 56

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +102.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin K +264.3%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B6 +221.7%
Contains more Vitamin B12 +443.3%
Contains more Folate +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 14% 3% 44% 63% 91% 66% 42% 38% 13% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +102.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin K +264.3%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B6 +221.7%
Contains more Vitamin B12 +443.3%
Contains more Folate +50%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Duck meat
48
Flank steak
Mineral Summary Score
42
Duck meat
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
114%
Duck meat
166%
Flank steak
Carbohydrates
0%
Duck meat
0%
Flank steak
Fats
131%
Duck meat
38%
Flank steak

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Duck meat Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Duck meat Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.275g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Duck meat Flank steak Opinion
Calories 337 192 Duck meat
Protein 18.99 27.66 Flank steak
Fats 28.35 8.23 Duck meat
Vitamin C 0 0
Carbs 0 0
Cholesterol 84 79 Flank steak
Vitamin D 3 Duck meat
Iron 2.7 1.74 Duck meat
Calcium 11 20 Flank steak
Potassium 204 339 Flank steak
Magnesium 16 23 Flank steak
Sugars 0 0
Fiber 0 0
Copper 0.227 0.082 Duck meat
Zinc 1.86 4.9 Flank steak
Starch
Phosphorus 156 210 Flank steak
Sodium 59 56 Flank steak
Vitamin A 210 0 Duck meat
Vitamin E 0.7 0.38 Duck meat
Vitamin D 0.1 Duck meat
Vitamin B1 0.174 0.075 Duck meat
Vitamin B2 0.269 0.133 Duck meat
Vitamin B3 4.825 7.363 Flank steak
Vitamin B5 1.098 0.545 Duck meat
Vitamin B6 0.18 0.579 Flank steak
Vitamin B12 0.3 1.63 Flank steak
Vitamin K 5.1 1.4 Duck meat
Folate 6 9 Flank steak
Trans Fat
Saturated Fat 9.67 3.395 Flank steak
Monounsaturated Fat 12.9 3.317 Duck meat
Polyunsaturated fat 3.65 0.322 Duck meat
Tryptophan 0.232 0.182 Duck meat
Threonine 0.773 1.105 Flank steak
Isoleucine 0.872 1.259 Flank steak
Leucine 1.465 2.201 Flank steak
Lysine 1.486 2.338 Flank steak
Methionine 0.475 0.72 Flank steak
Phenylalanine 0.752 1.093 Flank steak
Valine 0.938 1.372 Flank steak
Histidine 0.462 0.883 Flank steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.