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Emu vs. Flank steak — In-Depth Nutrition Comparison

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A recap on the differences between emu and flank steak

  • Emu is higher than flank steak in iron, vitamin B5, selenium, vitamin B2, vitamin B6, vitamin B1, vitamin B12, copper, and vitamin B3.
  • Emu covers your daily iron needs 64% more than flank steak.
  • Emu contains 7 times more vitamin B5 than flank steak. While emu contains 3.647mg of vitamin B5, flank steak contains only 0.545mg.
  • The amount of cholesterol in flank steak is lower.

Food varieties used in this article are Emu, full rump, cooked, broiled and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Emu 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.
Emu
Emu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 2.1% 29% 258% 95% 118% 138% 14% 4.7% 284%
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 +47.8%
Contains more IronIron +296%
Contains more CopperCopper +247.6%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +77.2%
Contains more CalciumCalcium +185.7%
Contains more ZincZinc +13.4%
Contains less SodiumSodium -49.1%
~equal in Potassium ~339mg

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.
Emu
Emu
7
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% 1% 5.2% 0% 108% 149% 198% 219% 228% 275% 0% 7.5% 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 +473.3%
Contains more Vitamin B2Vitamin B2 +385%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B5Vitamin B5 +569.2%
Contains more Vitamin B6Vitamin B6 +70.5%
Contains more Vitamin B12Vitamin B12 +35%
Contains more Vitamin EVitamin E +46.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Emu Flank steak DV% diff.
Iron 6.89mg 1.74mg 64%
Vitamin B5 3.647mg 0.545mg 62%
Selenium 52.1µg 29.4µg 41%
Vitamin B2 0.645mg 0.133mg 39%
Vitamin B6 0.987mg 0.579mg 31%
Vitamin B1 0.43mg 0.075mg 30%
Vitamin B12 2.2µg 1.63µg 24%
Copper 0.285mg 0.082mg 23%
Vitamin B3 10.569mg 7.363mg 20%
Choline 105.4mg 19%
Cholesterol 129mg 79mg 17%
Phosphorus 323mg 210mg 16%
Protein 33.67g 27.66g 12%
Saturated fat 0.87g 3.395g 11%
Fats 2.68g 8.23g 9%
Monounsaturated fat 1.079g 3.317g 6%
Zinc 4.32mg 4.9mg 5%
Magnesium 34mg 23mg 3%
Sodium 110mg 56mg 2%
Polyunsaturated fat 0.613g 0.322g 2%
Vitamin K 1.4µg 1%
Calories 168kcal 192kcal 1%
Manganese 0.036mg 0.009mg 1%
Vitamin E 0.26mg 0.38mg 1%
Calcium 7mg 20mg 1%
Potassium 324mg 339mg 0%
Vitamin A 3µg 0µg 0%
Folate 10µg 9µg 0%
Tryptophan 0.222mg 0.182mg 0%
Threonine 0.965mg 1.105mg 0%
Isoleucine 1.094mg 1.259mg 0%
Leucine 1.859mg 2.201mg 0%
Lysine 1.981mg 2.338mg 0%
Methionine 0.638mg 0.72mg 0%
Phenylalanine 0.961mg 1.093mg 0%
Valine 1.121mg 1.372mg 0%
Histidine 0.737mg 0.883mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.015g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Emu
Emu
2
34% 3% 62% 2%
Protein: 33.67 g
Fats: 2.68 g
Carbs: 0 g
Water: 61.97 g
Other: 1.68 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more ProteinProtein +21.7%
Contains more OtherOther +-2900%
Contains more FatsFats +207.1%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Emu
Emu
2
34% 42% 24%
Saturated fat: Sat. Fat 0.87 g
Monounsaturated fat: Mono. Fat 1.079 g
Polyunsaturated fat: Poly. Fat 0.613 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 -74.4%
Contains more Poly. FatPolyunsaturated fat +90.4%
Contains more Mono. FatMonounsaturated fat +207.4%

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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. Emu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172834/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.