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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 of 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.
Flank steak
Flank steak
7
:
3
Duck meat
Duck meat
Contains more Calcium +81.8%
Contains more Magnesium +43.8%
Contains more Phosphorus +34.6%
Contains more Potassium +66.2%
Contains more Zinc +163.4%
Contains more Selenium +47%
Contains more Iron +55.2%
Contains more Copper +176.8%
Contains more Manganese +111.1%
Equal in Sodium - 59
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Duck meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 102% 12% 67% 18% 8% 51% 76% 3% 110%
Contains more Calcium +81.8%
Contains more Magnesium +43.8%
Contains more Phosphorus +34.6%
Contains more Potassium +66.2%
Contains more Zinc +163.4%
Contains more Selenium +47%
Contains more Iron +55.2%
Contains more Copper +176.8%
Contains more Manganese +111.1%
Equal in Sodium - 59

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.
Flank steak
Flank steak
4
:
7
Duck meat
Duck meat
Contains more Vitamin B3 +52.6%
Contains more Vitamin B6 +221.7%
Contains more Folate +50%
Contains more Vitamin B12 +443.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +102.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin K +264.3%
Flank steak
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%
Duck meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 14% 3% 0% 44% 63% 91% 66% 42% 5% 38% 13%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B6 +221.7%
Contains more Folate +50%
Contains more Vitamin B12 +443.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +102.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin K +264.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Duck meat
Duck meat
Contains more Protein +45.7%
Contains more Water +23.8%
Contains more Fats +244.5%
Equal in Other - 0.82
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Duck meat
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more Protein +45.7%
Contains more Water +23.8%
Contains more Fats +244.5%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Duck meat
Duck meat
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +1033.5%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Duck meat
37% 49% 14%
Saturated Fat: 9.67 g
Monounsaturated Fat: 12.9 g
Polyunsaturated fat: 3.65 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +1033.5%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Duck meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
48%
Flank steak
32%
Duck meat
Minerals Daily Need Coverage Score
54%
Flank steak
45%
Duck meat

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.275g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.