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.
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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 | +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% |
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 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% |
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:
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
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
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% |
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 Saturated fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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 | 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%
27%
Minerals Daily Need Coverage Score
54%
37%
Comparison summary
Which food is lower in Cholesterol?
Turkey breast is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Turkey breast is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Turkey breast is lower in Saturated fat (difference - 1.485g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)