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  6. Duck meat vs. Flank steak

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
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% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
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 IronIron +55.2%
Contains more CopperCopper +176.8%
Contains more ManganeseManganese +111.1%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +66.2%
Contains more ZincZinc +163.4%
Contains more PhosphorusPhosphorus +34.6%
Contains more SeleniumSelenium +47%
~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% 13% 14% 3% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
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 EVitamin E +84.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B2Vitamin B2 +102.3%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin KVitamin K +264.3%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +443.3%
Contains more FolateFolate +50%
Contains more CholineCholine +109.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 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 +244.5%
Contains more OtherOther +-1466.7%
Contains more ProteinProtein +45.7%
Contains more WaterWater +23.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 49% 14%
Saturated Fat: Sat. Fat 9.67 g
Monounsaturated Fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 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 +288.9%
Contains more Poly. FatPolyunsaturated fat +1033.5%
Contains less Sat. FatSaturated Fat -64.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Duck meat Flank steak Opinion
Calories 337kcal 192kcal Duck meat
Protein 18.99g 27.66g Flank steak
Fats 28.35g 8.23g Duck meat
Cholesterol 84mg 79mg Flank steak
Vitamin D 3IU Duck meat
Magnesium 16mg 23mg Flank steak
Calcium 11mg 20mg Flank steak
Potassium 204mg 339mg Flank steak
Iron 2.7mg 1.74mg Duck meat
Copper 0.227mg 0.082mg Duck meat
Zinc 1.86mg 4.9mg Flank steak
Phosphorus 156mg 210mg Flank steak
Sodium 59mg 56mg Flank steak
Vitamin A 210IU 0IU Duck meat
Vitamin A 63µg 0µg Duck meat
Vitamin E 0.7mg 0.38mg Duck meat
Vitamin D 0.1µg Duck meat
Manganese 0.019mg 0.009mg Duck meat
Selenium 20µg 29.4µg Flank steak
Vitamin B1 0.174mg 0.075mg Duck meat
Vitamin B2 0.269mg 0.133mg Duck meat
Vitamin B3 4.825mg 7.363mg Flank steak
Vitamin B5 1.098mg 0.545mg Duck meat
Vitamin B6 0.18mg 0.579mg Flank steak
Vitamin B12 0.3µg 1.63µg Flank steak
Vitamin K 5.1µg 1.4µg Duck meat
Folate 6µg 9µg Flank steak
Choline 50.4mg 105.4mg Flank steak
Saturated Fat 9.67g 3.395g Flank steak
Monounsaturated Fat 12.9g 3.317g Duck meat
Polyunsaturated fat 3.65g 0.322g Duck meat
Tryptophan 0.232mg 0.182mg Duck meat
Threonine 0.773mg 1.105mg Flank steak
Isoleucine 0.872mg 1.259mg Flank steak
Leucine 1.465mg 2.201mg Flank steak
Lysine 1.486mg 2.338mg Flank steak
Methionine 0.475mg 0.72mg Flank steak
Phenylalanine 0.752mg 1.093mg Flank steak
Valine 0.938mg 1.372mg Flank steak
Histidine 0.462mg 0.883mg Flank steak

Which food is preferable for your diet?

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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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
32%
Duck meat
49%
Flank steak
Minerals Daily Need Coverage Score
45%
Duck meat
54%
Flank steak

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 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 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. 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.