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

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Significant differences between Flank steak and Chicken soup

  • The amount of Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, Phosphorus, Iron, and Choline in Flank steak is higher than in Chicken soup.
  • Flank steak covers your daily Vitamin B12 needs 68% more than Chicken soup.
  • Chicken soup has 35 times less Zinc than Flank steak. Flank steak has 4.9mg of Zinc, while Chicken soup has 0.14mg.
  • Chicken soup contains less Cholesterol.

Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Soup, stock, chicken, home-prepared.

Infographic

Flank steak vs Chicken soup infographic
Infographic link

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 Calcium +566.7%
Contains more Iron +728.6%
Contains more Magnesium +475%
Contains more Phosphorus +677.8%
Contains more Potassium +222.9%
Contains less Sodium -60.8%
Contains more Zinc +3400%
Contains more Copper +51.9%
Contains more Selenium +1236.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 8% 3% 12% 10% 19% 4% 18% 0% 12%
Contains more Calcium +566.7%
Contains more Iron +728.6%
Contains more Magnesium +475%
Contains more Phosphorus +677.8%
Contains more Potassium +222.9%
Contains less Sodium -60.8%
Contains more Zinc +3400%
Contains more Copper +51.9%
Contains more Selenium +1236.4%

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 E +1166.7%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +56.5%
Contains more Vitamin B3 +364.8%
Contains more Vitamin B6 +849.2%
Contains more Folate +80%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 9% 20% 30% 0% 15% 4% 0% 1%
Contains more Vitamin E +1166.7%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +56.5%
Contains more Vitamin B3 +364.8%
Contains more Vitamin B6 +849.2%
Contains more Folate +80%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +997.6%
Contains more Fats +585.8%
Contains more Carbs +∞%
Contains more Water +43.6%
Equal in Other - 0.6
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more Protein +997.6%
Contains more Fats +585.8%
Contains more Carbs +∞%
Contains more Water +43.6%
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +469.9%
Contains more Polyunsaturated fat +51.2%
Contains less Saturated Fat -90.5%
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
29% 52% 19%
Saturated Fat: 0.321 g
Monounsaturated Fat: 0.582 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +469.9%
Contains more Polyunsaturated fat +51.2%
Contains less Saturated Fat -90.5%

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 soup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flank steak Chicken soup Opinion
Net carbs 0g 3.53g Chicken soup
Protein 27.66g 2.52g Flank steak
Fats 8.23g 1.2g Flank steak
Carbs 0g 3.53g Chicken soup
Calories 192kcal 36kcal Flank steak
Sugar 0g 1.58g Flank steak
Calcium 20mg 3mg Flank steak
Iron 1.74mg 0.21mg Flank steak
Magnesium 23mg 4mg Flank steak
Phosphorus 210mg 27mg Flank steak
Potassium 339mg 105mg Flank steak
Sodium 56mg 143mg Flank steak
Zinc 4.9mg 0.14mg Flank steak
Copper 0.082mg 0.054mg Flank steak
Manganese 0.009mg Flank steak
Selenium 29.4µg 2.2µg Flank steak
Vitamin A 0IU 3IU Chicken soup
Vitamin A RAE 0µg 1µg Chicken soup
Vitamin E 0.38mg 0.03mg Flank steak
Vitamin C 0mg 0.2mg Chicken soup
Vitamin B1 0.075mg 0.035mg Flank steak
Vitamin B2 0.133mg 0.085mg Flank steak
Vitamin B3 7.363mg 1.584mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.579mg 0.061mg Flank steak
Folate 9µg 5µg Flank steak
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 0.2µg Flank steak
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 79mg 3mg Chicken soup
Saturated Fat 3.395g 0.321g Chicken soup
Monounsaturated Fat 3.317g 0.582g Flank steak
Polyunsaturated fat 0.322g 0.213g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Chicken soup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
48%
Flank steak
6%
Chicken soup
Minerals Daily Need Coverage Score
54%
Flank steak
8%
Chicken soup

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 87mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Chicken soup
Chicken soup is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated Fat?
Chicken soup
Chicken soup is lower in Saturated Fat (difference - 3.074g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.