Flank steak vs. Chicken breast — In-Depth Nutrition Comparison
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Differences between flank steak and chicken breast
- Flank steak has more vitamin B12, zinc, iron, and selenium, while chicken breast has more vitamin B3, vitamin B5, and phosphorus.
- Flank steak's daily need coverage for vitamin B12 is 53% higher.
- Chicken breast contains 5 times less zinc than flank steak. Flank steak contains 4.9mg of zinc, while chicken breast contains 1.08mg.
- The amount of saturated fat in chicken breast is lower.
The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, broilers or fryers, breast, meat only, cooked, fried.
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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 | +25% |
| Contains more PotassiumPotassium | +22.8% |
| Contains more IronIron | +52.6% |
| Contains more CopperCopper | +51.9% |
| Contains more ZincZinc | +353.7% |
| Contains less SodiumSodium | -29.1% |
| Contains more SeleniumSelenium | +12.2% |
| Contains more MagnesiumMagnesium | +34.8% |
| Contains more PhosphorusPhosphorus | +17.1% |
| Contains more ManganeseManganese | +133.3% |
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 B12Vitamin B12 | +340.5% |
| Contains more FolateFolate | +125% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +10.5% |
| Contains more Vitamin B3Vitamin B3 | +100.8% |
| Contains more Vitamin B5Vitamin B5 | +90.8% |
| Contains more Vitamin B6Vitamin B6 | +10.5% |
| Contains more Vitamin KVitamin K | +71.4% |
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:
33.44 g
Fats:
4.71 g
Carbs:
0.51 g
Water:
60.21 g
Other:
1.13 g
| Contains more FatsFats | +74.7% |
| Contains more ProteinProtein | +20.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~60.21g
~equal in
Other
~1.13g
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
1.29 g
Monounsaturated fat:
Mono. Fat
1.72 g
Polyunsaturated fat:
Poly. Fat
1.07 g
| Contains more Mono. FatMonounsaturated fat | +92.8% |
| Contains less Sat. FatSaturated fat | -62% |
| Contains more Poly. FatPolyunsaturated fat | +232.3% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0.37µg | 53% |
| Vitamin B3 | 7.363mg | 14.782mg | 46% |
| Zinc | 4.9mg | 1.08mg | 35% |
| Protein | 27.66g | 33.44g | 12% |
| Vitamin B5 | 0.545mg | 1.04mg | 10% |
| Saturated fat | 3.395g | 1.29g | 10% |
| Iron | 1.74mg | 1.14mg | 8% |
| Selenium | 29.4µg | 26.2µg | 6% |
| Fats | 8.23g | 4.71g | 5% |
| Vitamin B6 | 0.579mg | 0.64mg | 5% |
| Polyunsaturated fat | 0.322g | 1.07g | 5% |
| Phosphorus | 210mg | 246mg | 5% |
| Monounsaturated fat | 3.317g | 1.72g | 4% |
| Cholesterol | 79mg | 91mg | 4% |
| Copper | 0.082mg | 0.054mg | 3% |
| Potassium | 339mg | 276mg | 2% |
| Choline | 105.4mg | 95.9mg | 2% |
| Magnesium | 23mg | 31mg | 2% |
| Vitamin K | 1.4µg | 2.4µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Manganese | 0.009mg | 0.021mg | 1% |
| Folate | 9µg | 4µg | 1% |
| Vitamin B2 | 0.133mg | 0.125mg | 1% |
| Vitamin D | 5IU | 1% | |
| Sodium | 56mg | 79mg | 1% |
| Calories | 192kcal | 187kcal | 0% |
| Carbs | 0g | 0.51g | 0% |
| Net carbs | 0g | 0.51g | N/A |
| Calcium | 20mg | 16mg | 0% |
| Vitamin E | 0.38mg | 0.42mg | 0% |
| Vitamin B1 | 0.075mg | 0.079mg | 0% |
| Tryptophan | 0.182mg | 0.39mg | 0% |
| Threonine | 1.105mg | 1.412mg | 0% |
| Isoleucine | 1.259mg | 1.765mg | 0% |
| Leucine | 2.201mg | 2.509mg | 0% |
| Lysine | 2.338mg | 2.836mg | 0% |
| Methionine | 0.72mg | 0.925mg | 0% |
| Phenylalanine | 1.093mg | 1.328mg | 0% |
| Valine | 1.372mg | 1.659mg | 0% |
| Histidine | 0.883mg | 1.037mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.03g | N/A |
| Omega-3 - DPA | 0g | 0.02g | 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 | 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
49%
50%
Minerals Daily Need Coverage Score
54%
40%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Chicken breast is lower in Saturated fat (difference - 2.105g)
Which food is richer in vitamins?
Chicken breast is relatively richer in vitamins
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 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.