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

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How are flank steak and chicken wings different?

  • Flank steak has more vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, selenium, potassium, and iron than chicken wings.
  • Daily need coverage for vitamin B12 for flank steak is 58% higher.
  • Flank steak contains 4 times more zinc than chicken wings. While flank steak contains 4.9mg of zinc, chicken wings contain only 1.38mg.
  • Flank steak has less saturated fat.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, broilers or fryers, wing, meat, and skin, cooked, fried, batter are the varieties used in this article.

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Flank steak vs Chicken wings 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% 6% 12% 48% 21% 38% 52% 42% 7.8% 140%
Contains more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +145.7%
Contains more IronIron +34.9%
Contains more CopperCopper +30.2%
Contains more ZincZinc +255.1%
Contains more PhosphorusPhosphorus +73.6%
Contains less SodiumSodium -82.5%
Contains more SeleniumSelenium +14.4%
Contains more ManganeseManganese +566.7%
~equal in Calcium ~20mg

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% 11% 0% 0% 27% 35% 99% 43% 69% 31% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B6Vitamin B6 +93%
Contains more Vitamin B12Vitamin B12 +552%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.3%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B5Vitamin B5 +30.3%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Chicken wings DV% diff.
Vitamin B12 1.63µg 0.25µg 58%
Polyunsaturated fat 0.322g 5.07g 32%
Zinc 4.9mg 1.38mg 32%
Fats 8.23g 21.81g 21%
Vitamin B6 0.579mg 0.3mg 21%
Choline 105.4mg 19%
Protein 27.66g 19.87g 16%
Monounsaturated fat 3.317g 8.96g 14%
Vitamin B3 7.363mg 5.265mg 13%
Phosphorus 210mg 121mg 13%
Saturated fat 3.395g 5.83g 11%
Sodium 56mg 320mg 11%
Selenium 29.4µg 25.7µg 7%
Calories 192kcal 324kcal 7%
Iron 1.74mg 1.29mg 6%
Potassium 339mg 138mg 6%
Carbs 0g 10.94g 4%
Vitamin A 0µg 34µg 4%
Vitamin E 0.38mg 3%
Vitamin B1 0.075mg 0.106mg 3%
Vitamin B5 0.545mg 0.71mg 3%
Copper 0.082mg 0.063mg 2%
Manganese 0.009mg 0.06mg 2%
Folate 9µg 18µg 2%
Magnesium 23mg 16mg 2%
Fiber 0g 0.3g 1%
Vitamin B2 0.133mg 0.152mg 1%
Vitamin K 1.4µg 1%
Net carbs 0g 10.64g N/A
Cholesterol 79mg 79mg 0%
Calcium 20mg 20mg 0%
Tryptophan 0.182mg 0.219mg 0%
Threonine 1.105mg 0.795mg 0%
Isoleucine 1.259mg 0.941mg 0%
Leucine 2.201mg 1.421mg 0%
Lysine 2.338mg 1.474mg 0%
Methionine 0.72mg 0.499mg 0%
Phenylalanine 1.093mg 0.785mg 0%
Valine 1.372mg 0.953mg 0%
Histidine 0.883mg 0.547mg 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
20% 22% 11% 46%
Protein: 19.87 g
Fats: 21.81 g
Carbs: 10.94 g
Water: 46.21 g
Other: 1.17 g
Contains more ProteinProtein +39.2%
Contains more WaterWater +38.9%
Contains more FatsFats +165%
Contains more CarbsCarbs +∞%
~equal in Other ~1.17g

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
29% 45% 26%
Saturated fat: Sat. Fat 5.83 g
Monounsaturated fat: Mono. Fat 8.96 g
Polyunsaturated fat: Poly. Fat 5.07 g
Contains less Sat. FatSaturated fat -41.8%
Contains more Mono. FatMonounsaturated fat +170.1%
Contains more Poly. FatPolyunsaturated fat +1474.5%

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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 wings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173628/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.