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  6. Flank steak vs. Ground turkey

Flank steak vs. Ground turkey — In-Depth Nutrition Comparison

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The main differences between flank steak and ground turkey

  • Flank steak is richer in zinc and vitamin B12, yet ground turkey is richer in vitamin B5, vitamin B3, copper, phosphorus, and vitamin B2.
  • Daily need coverage for zinc for flank steak is 16% higher.
  • Ground turkey contains less saturated fat.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Ground turkey, cooked.

Infographic

Flank steak vs Ground turkey 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.4% 26% 57% 50% 85% 109% 10% 1.4% 170%
Contains more PotassiumPotassium +15.3%
Contains more IronIron +14.5%
Contains more ZincZinc +57.6%
Contains less SodiumSodium -28.2%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +40%
Contains more CopperCopper +84.1%
Contains more PhosphorusPhosphorus +21%
Contains more ManganeseManganese +22.2%
~equal in Selenium ~31.1µg

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% 8% 2.2% 3% 19% 49% 164% 72% 146% 168% 0% 5.3% 43%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin B12Vitamin B12 +21.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +34.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +58.6%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B5Vitamin B5 +118.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.077mg
~equal in Vitamin B6 ~0.633mg

All nutrients comparison - raw data values

Nutrient Flank steak Ground turkey DV% diff.
Polyunsaturated fat 0.322g 2.917g 17%
Zinc 4.9mg 3.11mg 16%
Vitamin B5 0.545mg 1.193mg 13%
Vitamin B12 1.63µg 1.34µg 12%
Vitamin B3 7.363mg 8.724mg 9%
Copper 0.082mg 0.151mg 8%
Phosphorus 210mg 254mg 6%
Vitamin B2 0.133mg 0.211mg 6%
Choline 105.4mg 78.2mg 5%
Cholesterol 79mg 93mg 5%
Vitamin B6 0.579mg 0.633mg 4%
Saturated fat 3.395g 2.669g 3%
Iron 1.74mg 1.52mg 3%
Vitamin A 0µg 24µg 3%
Fats 8.23g 10.4g 3%
Selenium 29.4µg 31.1µg 3%
Magnesium 23mg 30mg 2%
Vitamin E 0.38mg 0.11mg 2%
Folate 9µg 7µg 1%
Protein 27.66g 27.37g 1%
Calories 192kcal 203kcal 1%
Vitamin K 1.4µg 0µg 1%
Vitamin D 0.2µg 1%
Sodium 56mg 78mg 1%
Potassium 339mg 294mg 1%
Calcium 20mg 28mg 1%
Vitamin D 8IU 1%
Manganese 0.009mg 0.011mg 0%
Vitamin B1 0.075mg 0.077mg 0%
Trans fat 0.134g N/A
Monounsaturated fat 3.317g 3.458g 0%
Tryptophan 0.182mg 0.312mg 0%
Threonine 1.105mg 1.258mg 0%
Isoleucine 1.259mg 1.227mg 0%
Leucine 2.201mg 2.262mg 0%
Lysine 2.338mg 2.452mg 0%
Methionine 0.72mg 0.806mg 0%
Phenylalanine 1.093mg 1.068mg 0%
Valine 1.372mg 1.27mg 0%
Histidine 0.883mg 0.811mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.009g N/A
Omega-3 - ALA 0.136g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A
Omega-6 - Linoleic acid 2.508g 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
27% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 g
Contains more FatsFats +26.4%
~equal in Protein ~27.37g
~equal in Carbs ~0g
~equal in Water ~62.07g
~equal in Other ~0.16g

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
30% 38% 32%
Saturated fat: Sat. Fat 2.669 g
Monounsaturated fat: Mono. Fat 3.458 g
Polyunsaturated fat: Poly. Fat 2.917 g
Contains less Sat. FatSaturated fat -21.4%
Contains more Poly. FatPolyunsaturated fat +805.9%
~equal in Monounsaturated fat ~3.458g

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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. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/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.