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  6. Flank steak vs. Quail meat

Flank steak vs. Quail meat — In-Depth Nutrition Comparison

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A recap on the differences between flank steak and quail meat

  • Flank steak is higher in vitamin B12, selenium, and zinc, yet quail meat is higher in copper, iron, vitamin B1, vitamin B2, phosphorus, and vitamin C.
  • Flank steak covers your daily vitamin B12 needs 50% more than quail meat.
  • Flank steak contains 2 times more zinc than quail meat. While flank steak contains 4.9mg of zinc, quail meat contains only 2.42mg.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Quail, meat, and skin, raw.

Infographic

Flank steak vs Quail meat 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% 3.9% 19% 149% 169% 66% 118% 6.9% 2.5% 91%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +56.9%
Contains more ZincZinc +102.5%
Contains more SeleniumSelenium +77.1%
Contains more IronIron +128.2%
Contains more CopperCopper +518.3%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +111.1%
~equal in Magnesium ~23mg
~equal in Sodium ~53mg

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 20% 24% 0% 0% 61% 60% 141% 46% 138% 54% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +279.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +225.3%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B5Vitamin B5 +41.7%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.538mg
~equal in Vitamin B6 ~0.6mg

All nutrients comparison - raw data values

Nutrient Flank steak Quail meat DV% diff.
Vitamin B12 1.63µg 0.43µg 50%
Copper 0.082mg 0.507mg 47%
Iron 1.74mg 3.97mg 28%
Zinc 4.9mg 2.42mg 23%
Selenium 29.4µg 16.6µg 23%
Choline 105.4mg 19%
Polyunsaturated fat 0.322g 2.98g 18%
Protein 27.66g 19.63g 16%
Vitamin B1 0.075mg 0.244mg 14%
Vitamin B2 0.133mg 0.26mg 10%
Phosphorus 210mg 275mg 9%
Vitamin A 0µg 73µg 8%
Vitamin C 0mg 6.1mg 7%
Fats 8.23g 12.05g 6%
Vitamin B5 0.545mg 0.772mg 5%
Potassium 339mg 216mg 4%
Vitamin E 0.38mg 3%
Monounsaturated fat 3.317g 4.18g 2%
Vitamin B6 0.579mg 0.6mg 2%
Vitamin K 1.4µg 1%
Calcium 20mg 13mg 1%
Cholesterol 79mg 76mg 1%
Vitamin B3 7.363mg 7.538mg 1%
Calories 192kcal 192kcal 0%
Magnesium 23mg 23mg 0%
Sodium 56mg 53mg 0%
Manganese 0.009mg 0.019mg 0%
Folate 9µg 8µg 0%
Saturated fat 3.395g 3.38g 0%
Tryptophan 0.182mg 0.288mg 0%
Threonine 1.105mg 0.945mg 0%
Isoleucine 1.259mg 1.013mg 0%
Leucine 2.201mg 1.613mg 0%
Lysine 2.338mg 1.645mg 0%
Methionine 0.72mg 0.591mg 0%
Phenylalanine 1.093mg 0.826mg 0%
Valine 1.372mg 1.033mg 0%
Histidine 0.883mg 0.696mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DPA 0g 0.03g 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
20% 12% 70%
Protein: 19.63 g
Fats: 12.05 g
Carbs: 0 g
Water: 69.65 g
Other: 0 g
Contains more ProteinProtein +40.9%
Contains more FatsFats +46.4%
~equal in Carbs ~0g
~equal in Water ~69.65g
~equal in Other ~-1.33g

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
32% 40% 28%
Saturated fat: Sat. Fat 3.38 g
Monounsaturated fat: Mono. Fat 4.18 g
Polyunsaturated fat: Poly. Fat 2.98 g
Contains more Mono. FatMonounsaturated fat +26%
Contains more Poly. FatPolyunsaturated fat +825.5%
~equal in Saturated fat ~3.38g

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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. Quail meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172418/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.