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  6. Flank steak vs. Duck meat

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

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How are flank steak and duck meat different?

  • Flank steak is richer in vitamin B12, vitamin B6, zinc, selenium, and vitamin B3, while duck meat is higher in copper, iron, vitamin B5, and vitamin B2.
  • Flank steak covers your daily need for vitamin B12, 55% more than duck meat.
  • Flank steak contains 3 times more vitamin B6 than duck meat. Flank steak contains 0.579mg of vitamin B6, while duck meat contains 0.18mg.
  • Flank steak is lower in saturated fat.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Duck, domesticated, meat, and skin, cooked, roasted types were used in this article.

Infographic

Flank steak vs Duck 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 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +66.2%
Contains more ZincZinc +163.4%
Contains more PhosphorusPhosphorus +34.6%
Contains more SeleniumSelenium +47%
Contains more IronIron +55.2%
Contains more CopperCopper +176.8%
Contains more ManganeseManganese +111.1%
~equal in Sodium ~59mg

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% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +443.3%
Contains more FolateFolate +50%
Contains more CholineCholine +109.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B2Vitamin B2 +102.3%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin KVitamin K +264.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flank steak Duck meat DV% diff.
Vitamin B12 1.63µg 0.3µg 55%
Fats 8.23g 28.35g 31%
Vitamin B6 0.579mg 0.18mg 31%
Saturated fat 3.395g 9.67g 29%
Zinc 4.9mg 1.86mg 28%
Monounsaturated fat 3.317g 12.9g 24%
Polyunsaturated fat 0.322g 3.65g 22%
Protein 27.66g 18.99g 17%
Selenium 29.4µg 20µg 17%
Copper 0.082mg 0.227mg 16%
Vitamin B3 7.363mg 4.825mg 16%
Iron 1.74mg 2.7mg 12%
Vitamin B5 0.545mg 1.098mg 11%
Vitamin B2 0.133mg 0.269mg 10%
Choline 105.4mg 50.4mg 10%
Phosphorus 210mg 156mg 8%
Vitamin B1 0.075mg 0.174mg 8%
Calories 192kcal 337kcal 7%
Vitamin A 0µg 63µg 7%
Potassium 339mg 204mg 4%
Vitamin K 1.4µg 5.1µg 3%
Cholesterol 79mg 84mg 2%
Vitamin E 0.38mg 0.7mg 2%
Magnesium 23mg 16mg 2%
Folate 9µg 6µg 1%
Calcium 20mg 11mg 1%
Vitamin D 0.1µg 1%
Vitamin D 3IU 0%
Sodium 56mg 59mg 0%
Manganese 0.009mg 0.019mg 0%
Tryptophan 0.182mg 0.232mg 0%
Threonine 1.105mg 0.773mg 0%
Isoleucine 1.259mg 0.872mg 0%
Leucine 2.201mg 1.465mg 0%
Lysine 2.338mg 1.486mg 0%
Methionine 0.72mg 0.475mg 0%
Phenylalanine 1.093mg 0.752mg 0%
Valine 1.372mg 0.938mg 0%
Histidine 0.883mg 0.462mg 0%

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
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more ProteinProtein +45.7%
Contains more WaterWater +23.8%
Contains more FatsFats +244.5%
~equal in Carbs ~0g
~equal in Other ~0.82g

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
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +288.9%
Contains more Poly. FatPolyunsaturated fat +1033.5%

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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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.