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  6. Flank steak vs. Chicken meat

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

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What are the differences between flank steak and chicken meat?

  • Flank steak is higher in vitamin B12, zinc, vitamin B6, selenium, choline, and iron; however, chicken meat is richer in vitamin B5 and vitamin B3.
  • Flank steak's daily need coverage for vitamin B12 is 55% more.
  • Chicken meat contains 3 times less zinc than flank steak. Flank steak contains 4.9mg of zinc, while chicken meat contains 1.94mg.

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, broilers or fryers, meat, and skin, cooked, roasted types in this article.

Infographic

Flank steak vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +52%
Contains more IronIron +38.1%
Contains more CopperCopper +24.2%
Contains more ZincZinc +152.6%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -31.7%
Contains more SeleniumSelenium +23%
Contains more ManganeseManganese +122.2%
~equal in Magnesium ~23mg

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B6Vitamin B6 +44.8%
Contains more Vitamin B12Vitamin B12 +443.3%
Contains more FolateFolate +80%
Contains more CholineCholine +59.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin KVitamin K +71.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Chicken meat DV% diff.
Vitamin B12 1.63µg 0.3µg 55%
Zinc 4.9mg 1.94mg 27%
Polyunsaturated fat 0.322g 2.97g 18%
Vitamin B6 0.579mg 0.4mg 14%
Vitamin B5 0.545mg 1.03mg 10%
Selenium 29.4µg 23.9µg 10%
Fats 8.23g 13.6g 8%
Choline 105.4mg 65.9mg 7%
Vitamin B3 7.363mg 8.487mg 7%
Iron 1.74mg 1.26mg 6%
Monounsaturated fat 3.317g 5.34g 5%
Vitamin A 0µg 48µg 5%
Phosphorus 210mg 182mg 4%
Potassium 339mg 223mg 3%
Vitamin B2 0.133mg 0.168mg 3%
Cholesterol 79mg 88mg 3%
Saturated fat 3.395g 3.79g 2%
Calories 192kcal 239kcal 2%
Copper 0.082mg 0.066mg 2%
Vitamin B1 0.075mg 0.063mg 1%
Protein 27.66g 27.3g 1%
Vitamin E 0.38mg 0.27mg 1%
Sodium 56mg 82mg 1%
Vitamin K 1.4µg 2.4µg 1%
Folate 9µg 5µg 1%
Calcium 20mg 15mg 1%
Vitamin D 2IU 0%
Magnesium 23mg 23mg 0%
Manganese 0.009mg 0.02mg 0%
Tryptophan 0.182mg 0.305mg 0%
Threonine 1.105mg 1.128mg 0%
Isoleucine 1.259mg 1.362mg 0%
Leucine 2.201mg 1.986mg 0%
Lysine 2.338mg 2.223mg 0%
Methionine 0.72mg 0.726mg 0%
Phenylalanine 1.093mg 1.061mg 0%
Valine 1.372mg 1.325mg 0%
Histidine 0.883mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +65.2%
~equal in Protein ~27.3g
~equal in Carbs ~0g
~equal in Water ~59.45g
~equal in Other ~-0.35g

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -10.4%
Contains more Mono. FatMonounsaturated fat +61%
Contains more Poly. FatPolyunsaturated fat +822.4%

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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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.