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  6. Flank steak vs. Chicken breast

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.

Infographic

Flank steak vs Chicken breast infographic
Infographic link

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 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
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.
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% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.079mg
~equal in Vitamin B2 ~0.125mg
~equal in Choline ~95.9mg

All nutrients comparison - raw data values

Nutrient Flank steak Chicken breast 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

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
33% 5% 60%
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
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% 42% 26%
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%

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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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.