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  6. Flank steak vs. Game raw

Flank steak vs. Game raw — In-Depth Nutrition Comparison

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Important differences between flank steak and game raw

  • Flank steak has more selenium, zinc, vitamin B6, and vitamin B3; however, game raw has more vitamin B12, vitamin B2, iron, copper, and vitamin B1.
  • Game raw's daily need coverage for vitamin B12 is 195% more.
  • Flank steak has 4 times more saturated fat than game raw. Flank steak has 3.395g of saturated fat, while game raw has 0.95g.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Game meat, deer, raw.

Infographic

Flank steak vs Game raw 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 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more CalciumCalcium +300%
Contains more ZincZinc +134.4%
Contains more SeleniumSelenium +203.1%
Contains more IronIron +95.4%
Contains more CopperCopper +208.5%
Contains more ManganeseManganese +355.6%
~equal in Magnesium ~23mg
~equal in Potassium ~318mg
~equal in Phosphorus ~202mg
~equal in Sodium ~51mg

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% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin KVitamin K +27.3%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B2Vitamin B2 +260.9%
Contains more Vitamin B12Vitamin B12 +287.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Game raw DV% diff.
Vitamin B12 1.63µg 6.31µg 195%
Selenium 29.4µg 9.7µg 36%
Vitamin B2 0.133mg 0.48mg 27%
Zinc 4.9mg 2.09mg 26%
Iron 1.74mg 3.4mg 21%
Choline 105.4mg 19%
Copper 0.082mg 0.253mg 19%
Vitamin B6 0.579mg 0.37mg 16%
Vitamin B1 0.075mg 0.22mg 12%
Vitamin B5 0.545mg 11%
Saturated fat 3.395g 0.95g 11%
Fats 8.23g 2.42g 9%
Protein 27.66g 22.96g 9%
Monounsaturated fat 3.317g 0.67g 7%
Vitamin B3 7.363mg 6.37mg 6%
Calories 192kcal 120kcal 4%
Cholesterol 79mg 85mg 2%
Calcium 20mg 5mg 2%
Manganese 0.009mg 0.041mg 1%
Folate 9µg 4µg 1%
Vitamin E 0.38mg 0.2mg 1%
Polyunsaturated fat 0.322g 0.47g 1%
Potassium 339mg 318mg 1%
Phosphorus 210mg 202mg 1%
Magnesium 23mg 23mg 0%
Sodium 56mg 51mg 0%
Vitamin K 1.4µg 1.1µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 1.08mg 0%
Isoleucine 1.259mg 0.908mg 0%
Leucine 2.201mg 1.951mg 0%
Lysine 2.338mg 2.006mg 0%
Methionine 0.72mg 0.566mg 0%
Phenylalanine 1.093mg 0.937mg 0%
Valine 1.372mg 1.073mg 0%
Histidine 0.883mg 1.135mg 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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more ProteinProtein +20.5%
Contains more FatsFats +240.1%
Contains more WaterWater +14.6%
~equal in Carbs ~0g
~equal in Other ~1.05g

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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains more Mono. FatMonounsaturated fat +395.1%
Contains less Sat. FatSaturated fat -72%
Contains more Poly. FatPolyunsaturated fat +46%

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.