Flank steak vs. Quail meat — In-Depth Nutrition Comparison
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A recap on 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.
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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 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% |
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 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% |
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:
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
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
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
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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| 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 Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
42%
Minerals Daily Need Coverage Score
54%
64%
Comparison summary
Which food is lower in Cholesterol?
Quail meat is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Quail meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Quail meat contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Quail meat is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.