Flank steak vs. Chicken fingers — In-Depth Nutrition Comparison
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How are flank steak and chicken fingers different?
- Flank steak is higher in vitamin B12, zinc, selenium, iron, vitamin B6, and choline; however, chicken fingers are richer in vitamin E and vitamin B5.
- Daily need coverage for vitamin B12 for flank steak is 61% higher.
- Flank steak contains 7 times more zinc than chicken fingers. While flank steak contains 4.9mg of zinc, chicken fingers contain only 0.71mg.
- Chicken fingers have less cholesterol.
- Flank steak has a lower glycemic index (0) than chicken fingers (46).
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fast foods, chicken tenders are the varieties used in this article.
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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 | +17.6% |
| Contains more IronIron | +138.4% |
| Contains more CopperCopper | +18.8% |
| Contains more ZincZinc | +590.1% |
| Contains less SodiumSodium | -92.7% |
| Contains more SeleniumSelenium | +68% |
| Contains more MagnesiumMagnesium | +21.7% |
| Contains more PhosphorusPhosphorus | +34.3% |
| Contains more ManganeseManganese | +2433.3% |
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 B6Vitamin B6 | +35.9% |
| Contains more Vitamin B12Vitamin B12 | +918.8% |
| Contains more CholineCholine | +141.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +734.2% |
| Contains more Vitamin B1Vitamin B1 | +46.7% |
| Contains more Vitamin B2Vitamin B2 | +34.6% |
| Contains more Vitamin B3Vitamin B3 | +11.6% |
| Contains more Vitamin B5Vitamin B5 | +128.3% |
| Contains more Vitamin KVitamin K | +471.4% |
| Contains more FolateFolate | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.16µg | 61% |
| Zinc | 4.9mg | 0.71mg | 38% |
| Polyunsaturated fat | 0.322g | 5.783g | 36% |
| Sodium | 56mg | 769mg | 31% |
| Selenium | 29.4µg | 17.5µg | 22% |
| Vitamin E | 0.38mg | 3.17mg | 19% |
| Protein | 27.66g | 19.22g | 17% |
| Vitamin B5 | 0.545mg | 1.244mg | 14% |
| Iron | 1.74mg | 0.73mg | 13% |
| Vitamin B6 | 0.579mg | 0.426mg | 12% |
| Choline | 105.4mg | 43.7mg | 11% |
| Phosphorus | 210mg | 282mg | 10% |
| Manganese | 0.009mg | 0.228mg | 10% |
| Cholesterol | 79mg | 48mg | 10% |
| Fats | 8.23g | 13.95g | 9% |
| Starch | 17.03g | 7% | |
| Vitamin K | 1.4µg | 8µg | 6% |
| Carbs | 0g | 17.25g | 6% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin B3 | 7.363mg | 8.217mg | 5% |
| Saturated fat | 3.395g | 2.493g | 4% |
| Monounsaturated fat | 3.317g | 4.83g | 4% |
| Vitamin B2 | 0.133mg | 0.179mg | 4% |
| Calories | 192kcal | 271kcal | 4% |
| Vitamin B1 | 0.075mg | 0.11mg | 3% |
| Folate | 9µg | 19µg | 3% |
| Vitamin D | 0.2µg | 1% | |
| Copper | 0.082mg | 0.069mg | 1% |
| Potassium | 339mg | 373mg | 1% |
| Magnesium | 23mg | 28mg | 1% |
| Vitamin D | 7IU | 1% | |
| Vitamin C | 0mg | 1.1mg | 1% |
| Net carbs | 0g | 16.05g | N/A |
| Calcium | 20mg | 17mg | 0% |
| Sugar | 0g | 0.4g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.052g | N/A | |
| Tryptophan | 0.182mg | 0.222mg | 0% |
| Threonine | 1.105mg | 0.803mg | 0% |
| Isoleucine | 1.259mg | 0.845mg | 0% |
| Leucine | 2.201mg | 1.553mg | 0% |
| Lysine | 2.338mg | 1.616mg | 0% |
| Methionine | 0.72mg | 0.518mg | 0% |
| Phenylalanine | 1.093mg | 1.437mg | 0% |
| Valine | 1.372mg | 0.908mg | 0% |
| Histidine | 0.883mg | 0.655mg | 0% |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.211g | N/A | |
| Omega-3 - DPA | 0g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 5.439g | N/A |
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:
19.22 g
Fats:
13.95 g
Carbs:
17.25 g
Water:
46.64 g
Other:
2.94 g
| Contains more ProteinProtein | +43.9% |
| Contains more WaterWater | +37.6% |
| Contains more FatsFats | +69.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.94g
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
2.493 g
Monounsaturated fat:
Mono. Fat
4.83 g
Polyunsaturated fat:
Poly. Fat
5.783 g
| Contains less Sat. FatSaturated fat | -26.6% |
| Contains more Mono. FatMonounsaturated fat | +45.6% |
| Contains more Poly. FatPolyunsaturated fat | +1696% |
