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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" charts 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 Manganese +111.1%
Contains more Calcium +81.8%
Contains more Magnesium +43.8%
Contains more Phosphorus +34.6%
Contains more Potassium +66.2%
Contains more Zinc +163.4%
Contains more Selenium +47%
Equal in Sodium - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 102% 12% 67% 18% 8% 51% 76% 3% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +55.2%
Contains more Copper +176.8%
Contains more Manganese +111.1%
Contains more Calcium +81.8%
Contains more Magnesium +43.8%
Contains more Phosphorus +34.6%
Contains more Potassium +66.2%
Contains more Zinc +163.4%
Contains more Selenium +47%
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" charts 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 Folate +50%
Contains more Vitamin B12 +443.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 14% 3% 0% 44% 63% 91% 66% 42% 5% 38% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
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 Folate +50%
Contains more Vitamin B12 +443.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +244.5%
Contains more Protein +45.7%
Contains more Water +23.8%
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 Fats +244.5%
Contains more Protein +45.7%
Contains more Water +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +1033.5%
Contains less Saturated Fat -64.9%
37% 49% 14%
Saturated Fat: 9.67 g
Monounsaturated Fat: 12.9 g
Polyunsaturated fat: 3.65 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +1033.5%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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
Protein 18.99g 27.66g Flank steak
Fats 28.35g 8.23g Duck meat
Calories 337kcal 192kcal Duck meat
Calcium 11mg 20mg Flank steak
Iron 2.7mg 1.74mg Duck meat
Magnesium 16mg 23mg Flank steak
Phosphorus 156mg 210mg Flank steak
Potassium 204mg 339mg Flank steak
Sodium 59mg 56mg Flank steak
Zinc 1.86mg 4.9mg Flank steak
Copper 0.227mg 0.082mg Duck meat
Manganese 0.019mg 0.009mg Duck meat
Selenium 20µg 29.4µg Flank steak
Vitamin A 210IU 0IU Duck meat
Vitamin A RAE 63µg 0µg Duck meat
Vitamin E 0.7mg 0.38mg Duck meat
Vitamin D 3IU Duck meat
Vitamin D 0.1µg Duck meat
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
Folate 6µg 9µg Flank steak
Vitamin B12 0.3µg 1.63µg Flank steak
Vitamin K 5.1µg 1.4µg 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
Cholesterol 84mg 79mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Duck meat Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
48%
Flank steak
Minerals Daily Need Coverage Score
45%
Duck meat
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 5mg)
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

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 to 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.