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  6. Flank steak vs. Turkey meat

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flank steak
Flank steak
5
:
5
Turkey meat
Turkey meat
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%
Contains more Manganese +55.6%
Equal in Phosphorus - 223
Equal in Selenium - 29.8
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
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%
Contains more Manganese +55.6%
Equal in Phosphorus - 223
Equal in Selenium - 29.8

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.
Flank steak
Flank steak
4
:
6
Turkey meat
Turkey meat
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
Flank steak
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%
Turkey meat
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Turkey meat
Turkey meat
Contains more Fats +11.4%
Contains more Carbs +∞%
Equal in Protein - 28.55
Equal in Water - 63.52
Equal in Other - 0.48
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Fats +11.4%
Contains more Carbs +∞%
Equal in Protein - 28.55
Equal in Water - 63.52
Equal in Other - 0.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Turkey meat
Turkey meat
Contains more Monounsaturated Fat +25.3%
Contains less Saturated Fat -36.5%
Contains more Polyunsaturated fat +558.1%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +25.3%
Contains less Saturated Fat -36.5%
Contains more Polyunsaturated fat +558.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.009mg 0.014mg Turkey meat
Selenium 29.4µg 29.8µg Turkey meat
Vitamin A 0IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.38mg 0.07mg Flank steak
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
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 0.101g Flank steak
Saturated Fat 3.395g 2.155g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 3.317g 2.647g Flank steak
Polyunsaturated fat 0.322g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 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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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
48%
Flank steak
50%
Turkey meat
Minerals Daily Need Coverage Score
54%
Flank steak
46%
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

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 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.