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  6. Flank steak vs. Barbecue chicken

Flank steak vs. Barbecue chicken — In-Depth Nutrition Comparison

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How are flank steak and barbecue chicken different?

  • Flank steak has more vitamin B12, vitamin B6, zinc, selenium, vitamin B3, iron, vitamin B5, and choline than barbecue chicken.
  • Daily need coverage for vitamin B12 for flank steak is 48% higher.
  • Flank steak contains 4 times more vitamin B5 than barbecue chicken. While flank steak contains 0.545mg of vitamin B5, barbecue chicken contains only 0.152mg.
  • Flank steak has less cholesterol.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, broiler, rotisserie, BBQ, thigh meat, and skin are the varieties used in this article.

Infographic

Flank steak vs Barbecue chicken 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 23% 36% 26% 49% 93% 44% 0.65% 120%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +32.9%
Contains more IronIron +83.2%
Contains more ZincZinc +175.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +33.6%
~equal in Magnesium ~21mg
~equal in Copper ~0.077mg
~equal in Phosphorus ~218mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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% 6.7% 9.2% 0% 14% 52% 107% 9.1% 44% 59% 0% 6% 34%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +28.5%
Contains more Vitamin B5Vitamin B5 +258.6%
Contains more Vitamin B6Vitamin B6 +203.1%
Contains more Vitamin B12Vitamin B12 +246.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +67.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin B2Vitamin B2 +70.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Barbecue chicken DV% diff.
Vitamin B12 1.63µg 0.47µg 48%
Vitamin B6 0.579mg 0.191mg 30%
Zinc 4.9mg 1.78mg 28%
Cholesterol 79mg 127mg 16%
Selenium 29.4µg 22µg 13%
Sodium 56mg 335mg 12%
Fats 8.23g 15.08g 11%
Polyunsaturated fat 0.322g 2.038g 11%
Protein 27.66g 22.51g 10%
Vitamin B3 7.363mg 5.732mg 10%
Iron 1.74mg 0.95mg 10%
Vitamin B5 0.545mg 0.152mg 8%
Choline 105.4mg 62.9mg 8%
Monounsaturated fat 3.317g 6.446g 8%
Vitamin B2 0.133mg 0.227mg 7%
Saturated fat 3.395g 3.927g 2%
Vitamin B1 0.075mg 0.055mg 2%
Calories 192kcal 226kcal 2%
Potassium 339mg 255mg 2%
Vitamin A 0µg 20µg 2%
Phosphorus 210mg 218mg 1%
Copper 0.082mg 0.077mg 1%
Vitamin K 1.4µg 0µg 1%
Vitamin E 0.38mg 0.46mg 1%
Carbs 0g 0.12g 0%
Net carbs 0g 0.12g N/A
Magnesium 23mg 21mg 0%
Calcium 20mg 16mg 0%
Sugar 0g 0.12g N/A
Manganese 0.009mg 0.005mg 0%
Trans fat 0.078g N/A
Folate 9µg 8µg 0%
Tryptophan 0.182mg 0.173mg 0%
Threonine 1.105mg 0.657mg 0%
Isoleucine 1.259mg 0.853mg 0%
Leucine 2.201mg 1.549mg 0%
Lysine 2.338mg 1.75mg 0%
Methionine 0.72mg 0.565mg 0%
Phenylalanine 1.093mg 0.69mg 0%
Valine 1.372mg 0.935mg 0%
Histidine 0.883mg 0.592mg 0%
Fructose 0.04g 0%
Omega-6 - Eicosadienoic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
23% 15% 61%
Protein: 22.51 g
Fats: 15.08 g
Carbs: 0.12 g
Water: 61.41 g
Other: 0.88 g
Contains more ProteinProtein +22.9%
Contains more FatsFats +83.2%
Contains more CarbsCarbs +∞%
~equal in Water ~61.41g
~equal in Other ~0.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
32% 52% 16%
Saturated fat: Sat. Fat 3.927 g
Monounsaturated fat: Mono. Fat 6.446 g
Polyunsaturated fat: Poly. Fat 2.038 g
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +94.3%
Contains more Poly. FatPolyunsaturated fat +532.9%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Barbecue chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171127/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.