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  6. Flank steak vs. Emu

Flank steak vs. Emu — In-Depth Nutrition Comparison

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A recap on the differences between flank steak and emu

  • Emu is higher than flank steak in iron, vitamin B5, selenium, vitamin B2, vitamin B6, vitamin B1, vitamin B12, copper, and vitamin B3.
  • Emu covers your daily iron needs 64% more than flank steak.
  • 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 Emu, full rump, cooked, broiled.

Infographic

Flank steak vs Emu 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%
Emu
Emu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 2.1% 29% 258% 95% 118% 138% 14% 4.7% 284%
Contains more CalciumCalcium +185.7%
Contains more ZincZinc +13.4%
Contains less SodiumSodium -49.1%
Contains more MagnesiumMagnesium +47.8%
Contains more IronIron +296%
Contains more CopperCopper +247.6%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +77.2%
~equal in Potassium ~324mg

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%
Emu
Emu
8
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% 1% 5.2% 0% 108% 149% 198% 219% 228% 275% 0% 7.5% 0%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +473.3%
Contains more Vitamin B2Vitamin B2 +385%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B5Vitamin B5 +569.2%
Contains more Vitamin B6Vitamin B6 +70.5%
Contains more Vitamin B12Vitamin B12 +35%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Emu DV% diff.
Iron 1.74mg 6.89mg 64%
Vitamin B5 0.545mg 3.647mg 62%
Selenium 29.4µg 52.1µg 41%
Vitamin B2 0.133mg 0.645mg 39%
Vitamin B6 0.579mg 0.987mg 31%
Vitamin B1 0.075mg 0.43mg 30%
Vitamin B12 1.63µg 2.2µg 24%
Copper 0.082mg 0.285mg 23%
Vitamin B3 7.363mg 10.569mg 20%
Choline 105.4mg 19%
Cholesterol 79mg 129mg 17%
Phosphorus 210mg 323mg 16%
Protein 27.66g 33.67g 12%
Saturated fat 3.395g 0.87g 11%
Fats 8.23g 2.68g 9%
Monounsaturated fat 3.317g 1.079g 6%
Zinc 4.9mg 4.32mg 5%
Magnesium 23mg 34mg 3%
Sodium 56mg 110mg 2%
Polyunsaturated fat 0.322g 0.613g 2%
Vitamin K 1.4µg 1%
Calories 192kcal 168kcal 1%
Manganese 0.009mg 0.036mg 1%
Vitamin E 0.38mg 0.26mg 1%
Calcium 20mg 7mg 1%
Potassium 339mg 324mg 0%
Vitamin A 0µg 3µg 0%
Folate 9µg 10µg 0%
Tryptophan 0.182mg 0.222mg 0%
Threonine 1.105mg 0.965mg 0%
Isoleucine 1.259mg 1.094mg 0%
Leucine 2.201mg 1.859mg 0%
Lysine 2.338mg 1.981mg 0%
Methionine 0.72mg 0.638mg 0%
Phenylalanine 1.093mg 0.961mg 0%
Valine 1.372mg 1.121mg 0%
Histidine 0.883mg 0.737mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.015g N/A
Omega-6 - Eicosadienoic acid 0.003g 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
Emu
Emu
2
34% 3% 62% 2%
Protein: 33.67 g
Fats: 2.68 g
Carbs: 0 g
Water: 61.97 g
Other: 1.68 g
Contains more FatsFats +207.1%
Contains more ProteinProtein +21.7%
~equal in Carbs ~0g
~equal in Water ~61.97g
~equal in Other ~1.68g

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
Emu
Emu
2
34% 42% 24%
Saturated fat: Sat. Fat 0.87 g
Monounsaturated fat: Mono. Fat 1.079 g
Polyunsaturated fat: Poly. Fat 0.613 g
Contains more Mono. FatMonounsaturated fat +207.4%
Contains less Sat. FatSaturated fat -74.4%
Contains more Poly. FatPolyunsaturated fat +90.4%

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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. Emu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172834/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.