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.
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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 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.
| 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% |
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:
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
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
1.2 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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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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 price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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 |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
54%
58%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated fat?
Turkey ham is lower in Saturated fat (difference - 2.195g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 853mg)
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 cheaper?
?
The foods are relatively equal in price ($)