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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
33.2 g
Fats:
25.6 g
Carbs:
11 g
Water:
23.36 g
Other:
6.84 g
| Contains more WaterWater | +174.7% |
| Contains more ProteinProtein | +20% |
| Contains more FatsFats | +211.1% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~6.84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
10.85 g
Monounsaturated fat:
Mono. Fat
11.305 g
Polyunsaturated fat:
Poly. Fat
1.011 g
| Contains less Sat. FatSaturated fat | -68.7% |
| Contains more Mono. FatMonounsaturated fat | +240.8% |
| Contains more Poly. FatPolyunsaturated fat | +214% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
49%
35%
Minerals Daily Need Coverage Score
54%
111%
Comparison summary
Which food is richer in minerals?
Jerky is relatively richer in minerals
Which food is lower in Cholesterol?
Jerky is lower in Cholesterol (difference - 31mg)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 9g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 2025mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 7.455g)
Which food is cheaper?
Flank steak is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.