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  6. Flank steak vs. Deer meat

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

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A recap on differences between Flank steak and Deer meat

  • Flank steak is higher in Selenium, and Zinc, yet Deer meat is higher in Vitamin B12, Vitamin B2, Iron, Copper, Vitamin B1, Phosphorus, and Vitamin B3.
  • Deer meat covers your daily Vitamin B12 needs 83% more than Flank steak.
  • Flank steak contains 3 times more Saturated Fat than Deer meat. While Flank steak contains 3.395g of Saturated Fat, Deer meat contains only 1.142g.

Food varieties used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Game meat, deer, tenderloin, separable lean only, cooked, broiled.

Infographic

Flank steak vs Deer meat 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.
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 24% 1.5% 38% 159% 85% 109% 128% 7.4% 2.9% 60%
Contains more CalciumCalcium +300%
Contains more ZincZinc +22.8%
Contains more SeleniumSelenium +167.3%
Contains more MagnesiumMagnesium +43.5%
Contains more PotassiumPotassium +28%
Contains more IronIron +144.3%
Contains more CopperCopper +209.8%
Contains more PhosphorusPhosphorus +42.4%
Contains more ManganeseManganese +144.4%
~equal in Sodium ~57mg

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% 0% 12% 0% 65% 130% 165% 51% 142% 453% 0% 6.8% 0%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +63.2%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +323.3%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B12Vitamin B12 +122.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.614mg
~equal in Folate ~9µg

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
30% 2% 67%
Protein: 29.9 g
Fats: 2.35 g
Carbs: 0 g
Water: 67.2 g
Other: 0.55 g
Contains more FatsFats +250.2%
~equal in Protein ~29.9g
~equal in Carbs ~0g
~equal in Water ~67.2g
~equal in Other ~0.55g

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
63% 30% 7%
Saturated Fat: Sat. Fat 1.142 g
Monounsaturated Fat: Mono. Fat 0.554 g
Polyunsaturated fat: Poly. Fat 0.127 g
Contains more Mono. FatMonounsaturated Fat +498.7%
Contains more Poly. FatPolyunsaturated fat +153.5%
Contains less Sat. FatSaturated Fat -66.4%

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

All nutrients comparison - raw data values

Nutrient Flank steak Deer meat Opinion
Calories 192kcal 149kcal Flank steak
Protein 27.66g 29.9g Deer meat
Fats 8.23g 2.35g Flank steak
Cholesterol 79mg 88mg Flank steak
Magnesium 23mg 33mg Deer meat
Calcium 20mg 5mg Flank steak
Potassium 339mg 434mg Deer meat
Iron 1.74mg 4.25mg Deer meat
Copper 0.082mg 0.254mg Deer meat
Zinc 4.9mg 3.99mg Flank steak
Phosphorus 210mg 299mg Deer meat
Sodium 56mg 57mg Flank steak
Vitamin E 0.38mg 0.62mg Deer meat
Manganese 0.009mg 0.022mg Deer meat
Selenium 29.4µg 11µg Flank steak
Vitamin B1 0.075mg 0.26mg Deer meat
Vitamin B2 0.133mg 0.563mg Deer meat
Vitamin B3 7.363mg 8.78mg Deer meat
Vitamin B5 0.545mg 0.856mg Deer meat
Vitamin B6 0.579mg 0.614mg Deer meat
Vitamin B12 1.63µg 3.62µg Deer meat
Vitamin K 1.4µg Flank steak
Folate 9µg 9µg
Choline 105.4mg Flank steak
Saturated Fat 3.395g 1.142g Deer meat
Monounsaturated Fat 3.317g 0.554g Flank steak
Polyunsaturated fat 0.322g 0.127g Flank steak
Tryptophan 0.182mg 0.266mg Deer meat
Threonine 1.105mg 1.133mg Deer meat
Isoleucine 1.259mg 1.287mg Deer meat
Leucine 2.201mg 2.28mg Deer meat
Lysine 2.338mg 2.434mg Deer meat
Methionine 0.72mg 0.7mg Flank steak
Phenylalanine 1.093mg 1.133mg Deer meat
Valine 1.372mg 1.455mg Deer meat
Histidine 0.883mg 0.895mg Deer meat
Omega-6 - Gamma-linoleic acid 0.001g Deer meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Deer meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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%
Flank steak
79%
Deer meat
Minerals Daily Need Coverage Score
54%
Flank steak
61%
Deer meat

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Deer meat
Deer meat is lower in Saturated Fat (difference - 2.253g)
Which food is richer in minerals?
Deer meat
Deer meat is relatively richer in minerals
Which food is richer in vitamins?
Deer meat
Deer meat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 ($)

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. Deer meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174430/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.