Flank steak vs. Chicken sandwich — In-Depth Nutrition Comparison
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Significant differences between flank steak and chicken sandwich
- Flank steak has more vitamin B12, zinc, selenium, and vitamin B6; however, chicken sandwich is richer in vitamin E, vitamin B5, vitamin B1, and vitamin B2.
- Flank steak covers your daily vitamin B12 needs 63% more than chicken sandwich.
- Chicken sandwich has 8 times less zinc than flank steak. Flank steak has 4.9mg of zinc, while chicken sandwich has 0.61mg.
- Chicken sandwich contains less cholesterol.
- Chicken sandwich has a higher glycemic index. The glycemic index of chicken sandwich is 74, while the glycemic index of flank steak is 0.
Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fast foods, chicken fillet sandwich, plain with pickles.
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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 PotassiumPotassium | +38.4% |
| Contains more CopperCopper | +22.4% |
| Contains more ZincZinc | +703.3% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains less SodiumSodium | -92.6% |
| Contains more SeleniumSelenium | +47.7% |
| Contains more CalciumCalcium | +190% |
| Contains more ManganeseManganese | +2333.3% |
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 | +51.2% |
| Contains more Vitamin B12Vitamin B12 | +1153.8% |
| Contains more CholineCholine | +198.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +534.2% |
| Contains more Vitamin B1Vitamin B1 | +206.7% |
| Contains more Vitamin B2Vitamin B2 | +125.6% |
| Contains more Vitamin B5Vitamin B5 | +120.2% |
| Contains more Vitamin KVitamin K | +507.1% |
| Contains more FolateFolate | +422.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.13µg | 63% |
| Zinc | 4.9mg | 0.61mg | 39% |
| Sodium | 56mg | 753mg | 30% |
| Protein | 27.66g | 16.28g | 23% |
| Polyunsaturated fat | 0.322g | 3.177g | 19% |
| Selenium | 29.4µg | 19.9µg | 17% |
| Cholesterol | 79mg | 35mg | 15% |
| Vitamin B6 | 0.579mg | 0.383mg | 15% |
| Vitamin E | 0.38mg | 2.41mg | 14% |
| Vitamin B1 | 0.075mg | 0.23mg | 13% |
| Vitamin B2 | 0.133mg | 0.3mg | 13% |
| Vitamin B5 | 0.545mg | 1.2mg | 13% |
| Choline | 105.4mg | 35.3mg | 13% |
| Folate | 9µg | 47µg | 10% |
| Manganese | 0.009mg | 0.219mg | 9% |
| Starch | 16.5g | 7% | |
| Carbs | 0g | 20.89g | 7% |
| Vitamin K | 1.4µg | 8.5µg | 6% |
| Fiber | 0g | 1.4g | 6% |
| Saturated fat | 3.395g | 2.123g | 6% |
| Fats | 8.23g | 11.19g | 5% |
| Phosphorus | 210mg | 185mg | 4% |
| Calcium | 20mg | 58mg | 4% |
| Monounsaturated fat | 3.317g | 4.481g | 3% |
| Calories | 192kcal | 250kcal | 3% |
| Potassium | 339mg | 245mg | 3% |
| Copper | 0.082mg | 0.067mg | 2% |
| Vitamin B3 | 7.363mg | 7.72mg | 2% |
| Vitamin D | 0.1µg | 1% | |
| Fructose | 0.97g | 1% | |
| Vitamin D | 5IU | 1% | |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 0g | 19.49g | N/A |
| Magnesium | 23mg | 24mg | 0% |
| Iron | 1.74mg | 1.77mg | 0% |
| Sugar | 0g | 3.64g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.03g | N/A | |
| 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 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.003g | N/A |
| Omega-3 - ALA | 0.197g | N/A | |
| Omega-3 - DPA | 0g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 2.884g | 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:
16.28 g
Fats:
11.19 g
Carbs:
20.89 g
Water:
48.94 g
Other:
2.7 g
| Contains more ProteinProtein | +69.9% |
| Contains more WaterWater | +31.1% |
| Contains more FatsFats | +36% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.7g
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
2.123 g
Monounsaturated fat:
Mono. Fat
4.481 g
Polyunsaturated fat:
Poly. Fat
3.177 g
| Contains less Sat. FatSaturated fat | -37.5% |
| Contains more Mono. FatMonounsaturated fat | +35.1% |
| Contains more Poly. FatPolyunsaturated fat | +886.6% |
