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Flank steak vs. Chicken gizzard — In-Depth Nutrition Comparison

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Important differences between flank steak and chicken gizzard

  • Flank steak has more vitamin B6, vitamin B3, and vitamin B12; however, chicken gizzard has more selenium, iron, copper, and vitamin B2.
  • Chicken gizzard's daily need coverage for cholesterol is 97% more.
  • Flank steak has 8 times more vitamin B6 than chicken gizzard. Flank steak has 0.579mg of vitamin B6, while chicken gizzard has 0.071mg.
  • Chicken gizzard is lower in saturated fat.

The food varieties used in the comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, gizzard, all classes, cooked, simmered.

Infographic

Flank steak vs Chicken gizzard infographic
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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.
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 2.1% 5.1% 16% 120% 54% 121% 81% 7.3% 9.7% 224%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +89.4%
Contains more IronIron +83.3%
Contains more CopperCopper +96.3%
Contains more ManganeseManganese +722.2%
Contains more SeleniumSelenium +39.8%
~equal in Zinc ~4.42mg
~equal in Phosphorus ~189mg
~equal in Sodium ~56mg

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% 0% 4% 0% 6.5% 48% 59% 28% 16% 130% 0% 3.8% 57%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B3Vitamin B3 +136%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +715.5%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more Vitamin B2Vitamin B2 +57.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~104.4mg

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
30% 3% 68%
Protein: 30.39 g
Fats: 2.68 g
Carbs: 0 g
Water: 67.93 g
Other: 0 g
Contains more FatsFats +207.1%
~equal in Protein ~30.39g
~equal in Carbs ~0g
~equal in Water ~67.93g
~equal in Other ~-1g

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
43% 34% 23%
Saturated fat: Sat. Fat 0.67 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 0.353 g
Contains more Mono. FatMonounsaturated fat +528.2%
Contains less Sat. FatSaturated fat -80.3%
~equal in Polyunsaturated fat ~0.353g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Chicken gizzard
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Chicken gizzard DV% diff.
Cholesterol 79mg 370mg 97%
Vitamin B6 0.579mg 0.071mg 39%
Vitamin B3 7.363mg 3.12mg 27%
Vitamin B12 1.63µg 1.04µg 25%
Selenium 29.4µg 41.1µg 21%
Iron 1.74mg 3.19mg 18%
Saturated fat 3.395g 0.67g 12%
Copper 0.082mg 0.161mg 9%
Fats 8.23g 2.68g 9%
Monounsaturated fat 3.317g 0.528g 7%
Vitamin B2 0.133mg 0.21mg 6%
Magnesium 23mg 3mg 5%
Potassium 339mg 179mg 5%
Protein 27.66g 30.39g 5%
Vitamin B1 0.075mg 0.026mg 4%
Zinc 4.9mg 4.42mg 4%
Phosphorus 210mg 189mg 3%
Manganese 0.009mg 0.074mg 3%
Calories 192kcal 154kcal 2%
Vitamin B5 0.545mg 0.468mg 2%
Vitamin E 0.38mg 0.2mg 1%
Vitamin K 1.4µg 0µg 1%
Folate 9µg 5µg 1%
Calcium 20mg 17mg 0%
Sodium 56mg 56mg 0%
Trans fat 0.13g N/A
Choline 105.4mg 104.4mg 0%
Polyunsaturated fat 0.322g 0.353g 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Chicken gizzard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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%
Flank steak
27%
Chicken gizzard
Minerals Daily Need Coverage Score
54%
Flank steak
64%
Chicken gizzard

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 291mg)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Saturated fat?
Chicken gizzard
Chicken gizzard is lower in Saturated fat (difference - 2.725g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (56 mg)
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.

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 gizzard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171457/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.