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

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Differences between flank steak and turkey leg

  • Flank steak has more vitamin B12, vitamin B3, vitamin B6, zinc, and selenium, while turkey leg has more vitamin B5, copper, and vitamin B2.
  • Flank steak's daily need coverage for vitamin B12 is 52% higher.
  • Turkey leg contains 2 times less vitamin B3 than flank steak. Flank steak contains 7.363mg of vitamin B3, while turkey leg contains 2.947mg.
  • The amount of saturated fat in turkey leg is lower.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Turkey, all classes, leg, meat, and skin, raw.

Infographic

Flank steak vs Turkey leg 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 15% 5.1% 24% 65% 47% 84% 76% 9.7% 2.9% 144%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +24.2%
Contains more ZincZinc +58.6%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -24.3%
Contains more SeleniumSelenium +11.4%
Contains more CopperCopper +73.2%
Contains more ManganeseManganese +144.4%
~equal in Magnesium ~21mg
~equal in Iron ~1.72mg

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% 0.33% 0% 0% 19% 49% 55% 65% 78% 49% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +149.8%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more Vitamin B12Vitamin B12 +317.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +58.6%
Contains more Vitamin B5Vitamin B5 +100%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.077mg

All nutrients comparison - raw data values

Nutrient Flank steak Turkey leg DV% diff.
Vitamin B12 1.63µg 0.39µg 52%
Vitamin B3 7.363mg 2.947mg 28%
Choline 105.4mg 19%
Vitamin B6 0.579mg 0.34mg 18%
Zinc 4.9mg 3.09mg 16%
Protein 27.66g 19.54g 16%
Vitamin B5 0.545mg 1.09mg 11%
Polyunsaturated fat 0.322g 1.83g 10%
Copper 0.082mg 0.142mg 7%
Vitamin B2 0.133mg 0.211mg 6%
Saturated fat 3.395g 2.06g 6%
Phosphorus 210mg 177mg 5%
Selenium 29.4µg 26.4µg 5%
Cholesterol 79mg 71mg 3%
Monounsaturated fat 3.317g 2.06g 3%
Vitamin E 0.38mg 3%
Calories 192kcal 144kcal 2%
Fats 8.23g 6.72g 2%
Potassium 339mg 273mg 2%
Manganese 0.009mg 0.022mg 1%
Sodium 56mg 74mg 1%
Vitamin K 1.4µg 1%
Magnesium 23mg 21mg 0%
Calcium 20mg 17mg 0%
Iron 1.74mg 1.72mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.075mg 0.077mg 0%
Folate 9µg 10µg 0%
Tryptophan 0.182mg 0.219mg 0%
Threonine 1.105mg 0.861mg 0%
Isoleucine 1.259mg 0.998mg 0%
Leucine 2.201mg 1.537mg 0%
Lysine 2.338mg 1.809mg 0%
Methionine 0.72mg 0.557mg 0%
Phenylalanine 1.093mg 0.769mg 0%
Valine 1.372mg 1.028mg 0%
Histidine 0.883mg 0.598mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.02g 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
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
Contains more ProteinProtein +41.6%
Contains more FatsFats +22.5%
Contains more WaterWater +13.3%
~equal in Carbs ~0g
~equal in Other ~1.05g

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% 35% 31%
Saturated fat: Sat. Fat 2.06 g
Monounsaturated fat: Mono. Fat 2.06 g
Polyunsaturated fat: Poly. Fat 1.83 g
Contains more Mono. FatMonounsaturated fat +61%
Contains less Sat. FatSaturated fat -39.3%
Contains more Poly. FatPolyunsaturated fat +468.3%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.