Flank steak vs. Turkey meat — In-Depth Nutrition Comparison
Compare
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
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.
| Contains more CalciumCalcium | +42.9% |
| Contains more PotassiumPotassium | +41.8% |
| Contains more IronIron | +59.6% |
| Contains more ZincZinc | +97.6% |
| Contains less SodiumSodium | -45.6% |
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more CopperCopper | +13.4% |
| Contains more ManganeseManganese | +55.6% |
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 | +442.9% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B12Vitamin B12 | +59.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +20.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +111.3% |
| Contains more Vitamin B3Vitamin B3 | +30% |
| Contains more Vitamin B5Vitamin B5 | +73.9% |
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:
28.55 g
Fats:
7.39 g
Carbs:
0.06 g
Water:
63.52 g
Other:
0.48 g
| Contains more FatsFats | +11.4% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~28.55g
~equal in
Water
~63.52g
~equal in
Other
~0.48g
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
2.155 g
Monounsaturated Fat:
Mono. Fat
2.647 g
Polyunsaturated fat:
Poly. Fat
2.119 g
| Contains more Mono. FatMonounsaturated Fat | +25.3% |
| Contains less Sat. FatSaturated Fat | -36.5% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 192kcal | 189kcal |
|
| Protein | 27.66g | 28.55g |
|
| Fats | 8.23g | 7.39g |
|
| Net carbs | 0g | 0.06g |
|
| Carbs | 0g | 0.06g |
|
| Cholesterol | 79mg | 109mg |
|
| Vitamin D | 15IU |
|
|
| Magnesium | 23mg | 30mg |
|
| Calcium | 20mg | 14mg |
|
| Potassium | 339mg | 239mg |
|
| Iron | 1.74mg | 1.09mg |
|
| Copper | 0.082mg | 0.093mg |
|
| Zinc | 4.9mg | 2.48mg |
|
| Phosphorus | 210mg | 223mg |
|
| Sodium | 56mg | 103mg |
|
| Vitamin A | 0IU | 39IU |
|
| Vitamin A | 0µg | 12µg |
|
| Vitamin E | 0.38mg | 0.07mg |
|
| Vitamin D | 0.4µg |
|
|
| Manganese | 0.009mg | 0.014mg |
|
| Selenium | 29.4µg | 29.8µg |
|
| Vitamin B1 | 0.075mg | 0.045mg |
|
| Vitamin B2 | 0.133mg | 0.281mg |
|
| Vitamin B3 | 7.363mg | 9.573mg |
|
| Vitamin B5 | 0.545mg | 0.948mg |
|
| Vitamin B6 | 0.579mg | 0.616mg |
|
| Vitamin B12 | 1.63µg | 1.02µg |
|
| Vitamin K | 1.4µg | 0µg |
|
| Folate | 9µg | 9µg | |
| Trans Fat | 0.101g |
|
|
| Choline | 105.4mg | 87.4mg |
|
| Saturated Fat | 3.395g | 2.155g |
|
| Monounsaturated Fat | 3.317g | 2.647g |
|
| Polyunsaturated fat | 0.322g | 2.119g |
|
| Tryptophan | 0.182mg | 0.291mg |
|
| Threonine | 1.105mg | 1.004mg |
|
| Isoleucine | 1.259mg | 0.796mg |
|
| Leucine | 2.201mg | 1.925mg |
|
| Lysine | 2.338mg | 2.282mg |
|
| Methionine | 0.72mg | 0.724mg |
|
| Phenylalanine | 1.093mg | 0.903mg |
|
| Valine | 1.372mg | 0.902mg |
|
| Histidine | 0.883mg | 0.749mg |
|
| Omega-3 - EPA | 0g | 0.008g |
|
| Omega-3 - DHA | 0g | 0.005g |
|
| Omega-3 - ALA | 0.105g |
|
|
| Omega-3 - DPA | 0g | 0.008g |
|
| Omega-3 - Eicosatrienoic acid | 0.001g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.003g |
|
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
|
|
| Omega-6 - Eicosadienoic acid | 0.014g |
|
|
| Omega-6 - Linoleic acid | 1.841g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
50%
Minerals Daily Need Coverage Score
54%
46%
Comparison summary
Which food is lower in Saturated Fat?
Turkey meat is lower in Saturated Fat (difference - 1.24g)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 47mg)
Which food is cheaper?
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.