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

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How are flank steak and turkey ham different?

  • Flank steak is richer in vitamin B6, vitamin B12, zinc, and vitamin B3, while turkey ham is higher in selenium, vitamin B1, phosphorus, and vitamin B2.
  • Flank steak covers your daily need for vitamin B6, 40% more than turkey ham.
  • Flank steak contains 3 times more saturated fat than turkey ham. Flank steak contains 3.395g of saturated fat, while turkey ham contains 1.2g.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and USDA Commodity, turkey ham, dark meat, smoked, frozen types were used in this article.

Infographic

Flank steak vs Turkey ham infographic
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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.
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 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +34%
Contains more IronIron +74%
Contains more CopperCopper +∞%
Contains more ZincZinc +133.3%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +37.6%
Contains more SeleniumSelenium +29.9%

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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +865%
Contains more Vitamin B12Vitamin B12 +103.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +206.7%
Contains more Vitamin B2Vitamin B2 +103%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Turkey ham DV% diff.
Vitamin B6 0.579mg 0.06mg 40%
Sodium 56mg 909mg 37%
Vitamin B12 1.63µg 0.8µg 35%
Zinc 4.9mg 2.1mg 25%
Protein 27.66g 16.3g 23%
Vitamin B3 7.363mg 4.12mg 20%
Choline 105.4mg 19%
Selenium 29.4µg 38.2µg 16%
Vitamin B1 0.075mg 0.23mg 13%
Vitamin B5 0.545mg 11%
Phosphorus 210mg 289mg 11%
Vitamin B2 0.133mg 0.27mg 11%
Saturated fat 3.395g 1.2g 10%
Copper 0.082mg 9%
Iron 1.74mg 1mg 9%
Fats 8.23g 4g 7%
Cholesterol 79mg 64mg 5%
Monounsaturated fat 3.317g 1.337g 5%
Polyunsaturated fat 0.322g 0.873g 4%
Calories 192kcal 118kcal 4%
Vitamin E 0.38mg 3%
Potassium 339mg 253mg 3%
Vitamin A 0µg 16µg 2%
Folate 9µg 2%
Magnesium 23mg 16mg 2%
Vitamin K 1.4µg 1%
Calcium 20mg 7mg 1%
Carbs 0g 3.1g 1%
Net carbs 0g 3.1g N/A
Sugar 0g 1.2g N/A
Manganese 0.009mg 0%
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%

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
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more ProteinProtein +69.7%
Contains more FatsFats +105.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.5%
~equal in Other ~3.1g

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
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains more Mono. FatMonounsaturated fat +148.1%
Contains less Sat. FatSaturated fat -64.7%
Contains more Poly. FatPolyunsaturated fat +171.1%

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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

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.