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  6. Flank steak vs. Turkey breast

Flank steak vs. Turkey breast — In-Depth Nutrition Comparison

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How are flank steak and turkey breast different?

  • Flank steak is higher in vitamin B12, zinc, vitamin B3, selenium, vitamin B6, and iron; however, turkey breast is richer in polyunsaturated fat.
  • Daily need coverage for vitamin B12 for flank steak is 50% higher.
  • Flank steak contains 3 times more zinc than turkey breast. While flank steak contains 4.9mg of zinc, turkey breast contains only 1.57mg.
  • Turkey breast has less saturated fat.

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

Infographic

Flank steak vs Turkey breast 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 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +45%
Contains more ZincZinc +212.1%
Contains more PhosphorusPhosphorus +12.9%
Contains more SeleniumSelenium +31.3%
Contains more ManganeseManganese +100%
~equal in Magnesium ~24mg
~equal in Copper ~0.074mg
~equal in Sodium ~59mg

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% 0.67% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin B12Vitamin B12 +288.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +13.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Turkey breast DV% diff.
Vitamin B12 1.63µg 0.42µg 50%
Zinc 4.9mg 1.57mg 30%
Choline 105.4mg 19%
Vitamin B3 7.363mg 5.2mg 14%
Selenium 29.4µg 22.4µg 13%
Protein 27.66g 21.89g 12%
Polyunsaturated fat 0.322g 1.66g 9%
Vitamin B6 0.579mg 0.48mg 8%
Saturated fat 3.395g 1.91g 7%
Iron 1.74mg 1.2mg 7%
Cholesterol 79mg 65mg 5%
Phosphorus 210mg 186mg 3%
Vitamin E 0.38mg 3%
Calories 192kcal 157kcal 2%
Monounsaturated fat 3.317g 2.66g 2%
Vitamin B5 0.545mg 0.621mg 2%
Fats 8.23g 7.02g 2%
Potassium 339mg 275mg 2%
Folate 9µg 7µg 1%
Vitamin B2 0.133mg 0.115mg 1%
Calcium 20mg 13mg 1%
Vitamin B1 0.075mg 0.058mg 1%
Vitamin K 1.4µg 1%
Copper 0.082mg 0.074mg 1%
Magnesium 23mg 24mg 0%
Sodium 56mg 59mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.009mg 0.018mg 0%
Tryptophan 0.182mg 0.242mg 0%
Threonine 1.105mg 0.957mg 0%
Isoleucine 1.259mg 1.099mg 0%
Leucine 2.201mg 1.704mg 0%
Lysine 2.338mg 1.996mg 0%
Methionine 0.72mg 0.616mg 0%
Phenylalanine 1.093mg 0.857mg 0%
Valine 1.372mg 1.141mg 0%
Histidine 0.883mg 0.66mg 0%
Omega-3 - DHA 0g 0.01g N/A
Omega-3 - DPA 0g 0.01g 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
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Contains more ProteinProtein +26.4%
Contains more FatsFats +17.2%
~equal in Carbs ~0g
~equal in Water ~70.05g
~equal in Other ~1.04g

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
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Contains more Mono. FatMonounsaturated fat +24.7%
Contains less Sat. FatSaturated fat -43.7%
Contains more Poly. FatPolyunsaturated fat +415.5%

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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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.