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

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Summary of differences between flank steak and chicken heart

  • Flank steak has more selenium, vitamin B6, and vitamin B3; however, chicken heart is higher in vitamin B12, iron, vitamin B2, vitamin B5, copper, and folate.
  • Chicken heart covers your daily need for vitamin B12, 236% more than flank steak.
  • Flank steak has 7 times more selenium than chicken heart. While flank steak has 29.4µg of selenium, chicken heart has only 4.3µg.
  • Flank steak has less cholesterol.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, heart, all classes, raw.

Infographic

Flank steak vs Chicken heart 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 11% 3.6% 16% 224% 115% 180% 76% 9.7% 12% 23%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +92.6%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -24.3%
Contains more SeleniumSelenium +583.7%
Contains more IronIron +242.5%
Contains more CopperCopper +322%
Contains more ZincZinc +34.5%
Contains more ManganeseManganese +888.9%

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 11% 3% 0% 0% 38% 168% 92% 154% 83% 911% 0% 54% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +50.8%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B2Vitamin B2 +447.4%
Contains more Vitamin B5Vitamin B5 +369.5%
Contains more Vitamin B12Vitamin B12 +347.2%
Contains more FolateFolate +700%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Chicken heart DV% diff.
Vitamin B12 1.63µg 7.29µg 236%
Iron 1.74mg 5.96mg 53%
Vitamin B2 0.133mg 0.728mg 46%
Selenium 29.4µg 4.3µg 46%
Vitamin B5 0.545mg 2.559mg 40%
Copper 0.082mg 0.346mg 29%
Protein 27.66g 15.55g 24%
Cholesterol 79mg 136mg 19%
Choline 105.4mg 19%
Vitamin B6 0.579mg 0.36mg 17%
Folate 9µg 72µg 16%
Polyunsaturated fat 0.322g 2.71g 16%
Vitamin B3 7.363mg 4.883mg 16%
Zinc 4.9mg 6.59mg 15%
Vitamin B1 0.075mg 0.152mg 6%
Potassium 339mg 176mg 5%
Phosphorus 210mg 177mg 5%
Vitamin C 0mg 3.2mg 4%
Saturated fat 3.395g 2.66g 3%
Vitamin E 0.38mg 3%
Manganese 0.009mg 0.089mg 3%
Monounsaturated fat 3.317g 2.37g 2%
Calories 192kcal 153kcal 2%
Magnesium 23mg 15mg 2%
Fats 8.23g 9.33g 2%
Vitamin A 0µg 9µg 1%
Sodium 56mg 74mg 1%
Vitamin K 1.4µg 1%
Calcium 20mg 12mg 1%
Carbs 0g 0.71g 0%
Net carbs 0g 0.71g N/A
Tryptophan 0.182mg 0.199mg 0%
Threonine 1.105mg 0.704mg 0%
Isoleucine 1.259mg 0.833mg 0%
Leucine 2.201mg 1.355mg 0%
Lysine 2.338mg 1.303mg 0%
Methionine 0.72mg 0.376mg 0%
Phenylalanine 1.093mg 0.696mg 0%
Valine 1.372mg 0.88mg 0%
Histidine 0.883mg 0.408mg 0%

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
16% 9% 74%
Protein: 15.55 g
Fats: 9.33 g
Carbs: 0.71 g
Water: 73.56 g
Other: 0.85 g
Contains more ProteinProtein +77.9%
Contains more FatsFats +13.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.6%
~equal in Other ~0.85g

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
34% 31% 35%
Saturated fat: Sat. Fat 2.66 g
Monounsaturated fat: Mono. Fat 2.37 g
Polyunsaturated fat: Poly. Fat 2.71 g
Contains more Mono. FatMonounsaturated fat +40%
Contains less Sat. FatSaturated fat -21.6%
Contains more Poly. FatPolyunsaturated fat +741.6%

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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 heart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171458/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.