Flank steak vs. Canadian bacon — In-Depth Nutrition Comparison

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What are the main differences between flank steak and Canadian bacon?

Flank steak is richer in vitamin B12, zinc, vitamin B6, and iron, while Canadian bacon is higher in vitamin B1, selenium, potassium, vitamin B3, and phosphorus.
Flank steak's daily need coverage for vitamin B12 is 50% higher.
Canadian bacon has 3 times less iron than flank steak. Flank steak has 1.74mg of iron, while Canadian bacon has 0.56mg.
Flank steak is lower in sodium.

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Canadian bacon, cooked, pan-fried types in this comparison.

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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.

Flank steak

Canadian bacon

Contains more CalciumCalcium	+185.7%
Contains more IronIron	+210.7%
Contains more CopperCopper	+30.2%
Contains more ZincZinc	+183.2%
Contains less SodiumSodium	-94.4%

Contains more MagnesiumMagnesium	+17.4%
Contains more PotassiumPotassium	+194.7%
Contains more PhosphorusPhosphorus	+47.1%
Contains more ManganeseManganese	+77.8%
Contains more SeleniumSelenium	+71.4%

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.

Flank steak

Canadian bacon

Contains more Vitamin B6Vitamin B6	+106.8%
Contains more Vitamin B12Vitamin B12	+279.1%
Contains more Vitamin KVitamin K	+600%
Contains more FolateFolate	+125%

Contains more Vitamin B1Vitamin B1	+792%
Contains more Vitamin B2Vitamin B2	+39.1%
Contains more Vitamin B3Vitamin B3	+35.7%
Contains more Vitamin B5Vitamin B5	+32.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.41mg

~equal in Choline ~104.8mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.075mg	0.669mg	50%
Vitamin B12	1.63µg	0.43µg	50%
Sodium	56mg	993mg	41%
Selenium	29.4µg	50.4µg	38%
Zinc	4.9mg	1.73mg	29%
Vitamin B6	0.579mg	0.28mg	23%
Potassium	339mg	999mg	19%
Vitamin B3	7.363mg	9.988mg	16%
Iron	1.74mg	0.56mg	15%
Phosphorus	210mg	309mg	14%
Saturated fat	3.395g	1.039g	11%
Fats	8.23g	2.78g	8%
Monounsaturated fat	3.317g	1.255g	5%
Cholesterol	79mg	67mg	4%
Vitamin B5	0.545mg	0.72mg	4%
Vitamin B2	0.133mg	0.185mg	4%
Calories	192kcal	146kcal	2%
Copper	0.082mg	0.063mg	2%
Vitamin D		0.2µg	1%
Calcium	20mg	7mg	1%
Magnesium	23mg	27mg	1%
Vitamin D		9IU	1%
Protein	27.66g	28.31g	1%
Vitamin K	1.4µg	0.2µg	1%
Folate	9µg	4µg	1%
Carbs	0g	1.8g	1%
Polyunsaturated fat	0.322g	0.485g	1%
Net carbs	0g	1.8g	N/A
Sugar	0g	1.2g	N/A
Vitamin E	0.38mg	0.41mg	0%
Manganese	0.009mg	0.016mg	0%
Trans fat		0.008g	N/A
Choline	105.4mg	104.8mg	0%
Tryptophan	0.182mg	0.332mg	0%
Threonine	1.105mg	1.226mg	0%
Isoleucine	1.259mg	1.32mg	0%
Leucine	2.201mg	2.294mg	0%
Lysine	2.338mg	2.479mg	0%
Methionine	0.72mg	0.764mg	0%
Phenylalanine	1.093mg	1.158mg	0%
Valine	1.372mg	1.41mg	0%
Histidine	0.883mg	1.134mg	0%
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA		0.011g	N/A
Omega-3 - DPA	0g	0.006g	N/A
Omega-3 - Eicosatrienoic acid		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.008g	N/A
Omega-6 - Eicosadienoic acid		0.014g	N/A
Omega-6 - Linoleic acid		0.36g	N/A