Flank steak vs. Chicken thigh — In-Depth Nutrition Comparison
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A recap on differences between flank steak and chicken thigh
- Flank steak is higher in vitamin B12, zinc, selenium, and vitamin B6, yet chicken thigh is higher in vitamin B5, vitamin B2, and polyunsaturated fat.
- Flank steak covers your daily vitamin B12 needs 54% more than chicken thigh.
- Flank steak contains 2 times more zinc than chicken thigh. While flank steak contains 4.9mg of zinc, chicken thigh contains only 2.79mg.
- The amount of cholesterol in flank steak is lower.
Food varieties used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, broilers or fryers, thigh, meat only, cooked, fried.
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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 CalciumCalcium | +53.8% |
| Contains more PotassiumPotassium | +30.9% |
| Contains more IronIron | +19.2% |
| Contains more ZincZinc | +75.6% |
| Contains less SodiumSodium | -41.1% |
| Contains more SeleniumSelenium | +43.4% |
| Contains more MagnesiumMagnesium | +13% |
| Contains more ManganeseManganese | +200% |
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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +52.4% |
| Contains more Vitamin B12Vitamin B12 | +393.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.3% |
| Contains more Vitamin B2Vitamin B2 | +91.7% |
| Contains more Vitamin B5Vitamin B5 | +135.8% |
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:
28.18 g
Fats:
10.3 g
Carbs:
1.18 g
Water:
59.31 g
Other:
1.03 g
| Contains more FatsFats | +25.2% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~28.18g
~equal in
Water
~59.31g
~equal in
Other
~1.03g
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
2.78 g
Monounsaturated fat:
Mono. Fat
3.82 g
Polyunsaturated fat:
Poly. Fat
2.43 g
| Contains less Sat. FatSaturated Fat | -18.1% |
| Contains more Mono. FatMonounsaturated fat | +15.2% |
| Contains more Poly. FatPolyunsaturated fat | +654.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 192kcal | 218kcal |
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| Protein | 27.66g | 28.18g |
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| Fats | 8.23g | 10.3g |
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| Net carbs | 0g | 1.18g |
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| Carbs | 0g | 1.18g |
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| Cholesterol | 79mg | 102mg |
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| Vitamin D | 8IU |
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| Magnesium | 23mg | 26mg |
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| Calcium | 20mg | 13mg |
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| Potassium | 339mg | 259mg |
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| Iron | 1.74mg | 1.46mg |
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| Copper | 0.082mg | 0.09mg |
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| Zinc | 4.9mg | 2.79mg |
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| Phosphorus | 210mg | 199mg |
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| Sodium | 56mg | 95mg |
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| Vitamin A | 0IU | 70IU |
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| Vitamin E | 0.38mg |
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| Vitamin D | 0.2µg |
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| Manganese | 0.009mg | 0.027mg |
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| Selenium | 29.4µg | 20.5µg |
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| Vitamin B1 | 0.075mg | 0.088mg |
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| Vitamin B2 | 0.133mg | 0.255mg |
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| Vitamin B3 | 7.363mg | 7.12mg |
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| Vitamin B5 | 0.545mg | 1.285mg |
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| Vitamin B6 | 0.579mg | 0.38mg |
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| Vitamin B12 | 1.63µg | 0.33µg |
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| Vitamin K | 1.4µg |
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| Folate | 9µg | 9µg | |
| Choline | 105.4mg |
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| Saturated Fat | 3.395g | 2.78g |
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| Monounsaturated fat | 3.317g | 3.82g |
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| Polyunsaturated fat | 0.322g | 2.43g |
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| Tryptophan | 0.182mg | 0.329mg |
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| Threonine | 1.105mg | 1.188mg |
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| Isoleucine | 1.259mg | 1.486mg |
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| Leucine | 2.201mg | 2.115mg |
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| Lysine | 2.338mg | 2.384mg |
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| Methionine | 0.72mg | 0.778mg |
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| Phenylalanine | 1.093mg | 1.121mg |
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| Valine | 1.372mg | 1.397mg |
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| Histidine | 0.883mg | 0.874mg |
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| Omega-3 - EPA | 0g | 0.01g |
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| Omega-3 - DHA | 0g | 0.05g |
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| Omega-3 - DPA | 0g | 0.03g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
34%
Minerals Daily Need Coverage Score
54%
42%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 39mg)
Which food is lower in Sugar?
Chicken thigh is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Chicken thigh is lower in Saturated Fat (difference - 0.615g)
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.
Which food is richer in vitamins?
?
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.