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Flank steak vs Turkey meat - In-Depth Nutrition Comparison

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The main differences between Flank steak and Turkey meat

  • Flank steak is richer in Vitamin B12, Zinc, and Iron, yet Turkey meat is richer in Vitamin B3, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Flank steak is 25% higher.
  • Flank steak contains 2 times more Zinc than Turkey meat. Flank steak contains 4.9mg of Zinc, while Turkey meat contains 2.48mg.
  • Turkey meat contains less Saturated Fat.

Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Flank steak vs Turkey meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +42.9%
Contains more Iron +59.6%
Contains more Potassium +41.8%
Contains less Sodium -45.6%
Contains more Zinc +97.6%
Contains more Magnesium +30.4%
Contains more Copper +13.4%
Equal in Phosphorus - 223
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 22% 96% 22% 14% 68% 31%
Contains more Calcium +42.9%
Contains more Iron +59.6%
Contains more Potassium +41.8%
Contains less Sodium -45.6%
Contains more Zinc +97.6%
Contains more Magnesium +30.4%
Contains more Copper +13.4%
Equal in Phosphorus - 223

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +442.9%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B12 +59.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.3%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +73.9%
Equal in Vitamin B6 - 0.616
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin E +442.9%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B12 +59.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.3%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +73.9%
Equal in Vitamin B6 - 0.616
Equal in Folate - 9

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Turkey meat
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 27.66g 28.55g Turkey meat
Fats 8.23g 7.39g Flank steak
Carbs 0g 0.06g Turkey meat
Calories 192kcal 189kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 20mg 14mg Flank steak
Iron 1.74mg 1.09mg Flank steak
Magnesium 23mg 30mg Turkey meat
Phosphorus 210mg 223mg Turkey meat
Potassium 339mg 239mg Flank steak
Sodium 56mg 103mg Flank steak
Zinc 4.9mg 2.48mg Flank steak
Copper 0.082mg 0.093mg Turkey meat
Vitamin A 0IU 39IU Turkey meat
Vitamin E 0.38mg 0.07mg Flank steak
Vitamin D IU 15IU Turkey meat
Vitamin D µg 0.4µg Turkey meat
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.045mg Flank steak
Vitamin B2 0.133mg 0.281mg Turkey meat
Vitamin B3 7.363mg 9.573mg Turkey meat
Vitamin B5 0.545mg 0.948mg Turkey meat
Vitamin B6 0.579mg 0.616mg Turkey meat
Folate 9µg 9µg
Vitamin B12 1.63µg 1.02µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0.291mg Turkey meat
Threonine 1.105mg 1.004mg Flank steak
Isoleucine 1.259mg 0.796mg Flank steak
Leucine 2.201mg 1.925mg Flank steak
Lysine 2.338mg 2.282mg Flank steak
Methionine 0.72mg 0.724mg Turkey meat
Phenylalanine 1.093mg 0.903mg Flank steak
Valine 1.372mg 0.902mg Flank steak
Histidine 0.883mg 0.749mg Flank steak
Cholesterol 79mg 109mg Flank steak
Trans Fat g 0.101g Flank steak
Saturated Fat 3.395g 2.155g Turkey meat
Monounsaturated Fat 3.317g 2.647g Flank steak
Polyunsaturated fat 0.322g 2.119g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
50
Turkey meat
Mineral Summary Score
47
Flank steak
37
Turkey meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
171%
Turkey meat
Carbohydrates
0%
Flank steak
0%
Turkey meat
Fats
38%
Flank steak
34%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.24g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 30mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.