Flank steak vs. Jerky — In-Depth Nutrition Comparison

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Significant differences between flank steak and jerky

Flank steak has more vitamin B3, selenium, vitamin B6, and vitamin B12; however, jerky is richer in iron, folate, zinc, and phosphorus.
Jerky covers your daily sodium needs 88% more than flank steak.
Jerky has 4 times less vitamin B3 than flank steak. Flank steak has 7.363mg of vitamin B3, while jerky has 1.732mg.
Flank steak contains less saturated fat.

Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Snacks, beef jerky, chopped, and formed.

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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.

Flank steak

Jerky

Contains less SodiumSodium	-97.3%
Contains more SeleniumSelenium	+174.8%

Contains more MagnesiumMagnesium	+121.7%
Contains more PotassiumPotassium	+76.1%
Contains more IronIron	+211.5%
Contains more CopperCopper	+176.8%
Contains more ZincZinc	+65.5%
Contains more PhosphorusPhosphorus	+93.8%
Contains more ManganeseManganese	+1133.3%

~equal in Calcium ~20mg

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

Jerky

Contains more Vitamin B3Vitamin B3	+325.1%
Contains more Vitamin B5Vitamin B5	+234.4%
Contains more Vitamin B6Vitamin B6	+223.5%
Contains more Vitamin B12Vitamin B12	+64.6%

Contains more Vitamin EVitamin E	+28.9%
Contains more Vitamin B1Vitamin B1	+105.3%
Contains more Vitamin KVitamin K	+64.3%
Contains more FolateFolate	+1388.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.142mg

~equal in Choline ~109.1mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	56mg	2081mg	88%
Iron	1.74mg	5.42mg	46%
Vitamin B3	7.363mg	1.732mg	35%
Saturated fat	3.395g	10.85g	34%
Selenium	29.4µg	10.7µg	34%
Folate	9µg	134µg	31%
Vitamin B6	0.579mg	0.179mg	31%
Zinc	4.9mg	8.11mg	29%
Phosphorus	210mg	407mg	28%
Fats	8.23g	25.6g	27%
Vitamin B12	1.63µg	0.99µg	27%
Monounsaturated fat	3.317g	11.305g	20%
Copper	0.082mg	0.227mg	16%
Calories	192kcal	410kcal	11%
Protein	27.66g	33.2g	11%
Cholesterol	79mg	48mg	10%
Vitamin B5	0.545mg	0.163mg	8%
Potassium	339mg	597mg	8%
Vitamin B1	0.075mg	0.154mg	7%
Fiber	0g	1.8g	7%
Magnesium	23mg	51mg	7%
Polyunsaturated fat	0.322g	1.011g	5%
Manganese	0.009mg	0.111mg	4%
Carbs	0g	11g	4%
Vitamin D		0.3µg	2%
Vitamin B2	0.133mg	0.142mg	1%
Vitamin K	1.4µg	2.3µg	1%
Vitamin D		11IU	1%
Choline	105.4mg	109.1mg	1%
Vitamin E	0.38mg	0.49mg	1%
Net carbs	0g	9.2g	N/A
Calcium	20mg	20mg	0%
Sugar	0g	9g	N/A
Tryptophan	0.182mg		0%
Threonine	1.105mg		0%
Isoleucine	1.259mg		0%
Leucine	2.201mg		0%
Lysine	2.338mg		0%
Methionine	0.72mg		0%
Phenylalanine	1.093mg		0%
Valine	1.372mg		0%
Histidine	0.883mg		0%