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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
28.31 g
Fats:
2.78 g
Carbs:
1.8 g
Water:
62.5 g
Other:
4.61 g
| Contains more FatsFats | +196% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~28.31g
~equal in
Water
~62.5g
~equal in
Other
~4.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
1.039 g
Monounsaturated fat:
Mono. Fat
1.255 g
Polyunsaturated fat:
Poly. Fat
0.485 g
| Contains more Mono. FatMonounsaturated fat | +164.3% |
| Contains less Sat. FatSaturated fat | -69.4% |
| Contains more Poly. FatPolyunsaturated fat | +50.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
49%
Minerals Daily Need Coverage Score
54%
74%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 937mg)
Which food is lower in Cholesterol?
Canadian bacon is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated fat?
Canadian bacon is lower in Saturated fat (difference - 2.356g)
Which food is lower in glycemic index?
Canadian bacon is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.