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  6. Flank steak vs. Turkey wing

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

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Summary of differences between flank steak and turkey wing

  • Flank steak has more vitamin B12, zinc, vitamin B3, vitamin B6, selenium, phosphorus, and iron; however, turkey wing is higher in monounsaturated fat and polyunsaturated fat.
  • Flank steak covers your daily need for vitamin B12, 52% more than turkey wing.
  • Flank steak has 3 times more zinc than turkey wing. While flank steak has 4.9mg of zinc, turkey wing has only 1.54mg.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Turkey, all classes, wing, meat, and skin, raw.

Infographic

Flank steak vs Turkey wing 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% 4.2% 21% 47% 26% 42% 71% 7.2% 2.2% 122%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +41.3%
Contains more IronIron +38.1%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +31.3%
Contains more ManganeseManganese +88.9%
~equal in Magnesium ~21mg
~equal in Copper ~0.077mg
~equal in Sodium ~55mg

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% 1% 0% 0% 13% 25% 83% 33% 95% 49% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +66.4%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin B12Vitamin B12 +317.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.554mg

All nutrients comparison - raw data values

Nutrient Flank steak Turkey wing DV% diff.
Vitamin B12 1.63µg 0.39µg 52%
Zinc 4.9mg 1.54mg 31%
Choline 105.4mg 19%
Vitamin B3 7.363mg 4.425mg 18%
Polyunsaturated fat 0.322g 2.86g 17%
Protein 27.66g 20.22g 15%
Vitamin B6 0.579mg 0.41mg 13%
Selenium 29.4µg 22.4µg 13%
Fats 8.23g 12.32g 6%
Iron 1.74mg 1.26mg 6%
Phosphorus 210mg 165mg 6%
Monounsaturated fat 3.317g 4.97g 4%
Vitamin E 0.38mg 3%
Potassium 339mg 240mg 3%
Cholesterol 79mg 70mg 3%
Vitamin B1 0.075mg 0.05mg 2%
Vitamin B2 0.133mg 0.11mg 2%
Copper 0.082mg 0.077mg 1%
Calcium 20mg 14mg 1%
Vitamin K 1.4µg 1%
Folate 9µg 7µg 1%
Saturated fat 3.395g 3.28g 1%
Calories 192kcal 197kcal 0%
Magnesium 23mg 21mg 0%
Sodium 56mg 55mg 0%
Vitamin A 0µg 3µg 0%
Manganese 0.009mg 0.017mg 0%
Vitamin B5 0.545mg 0.554mg 0%
Tryptophan 0.182mg 0.217mg 0%
Threonine 1.105mg 0.866mg 0%
Isoleucine 1.259mg 0.975mg 0%
Leucine 2.201mg 1.531mg 0%
Lysine 2.338mg 1.773mg 0%
Methionine 0.72mg 0.551mg 0%
Phenylalanine 1.093mg 0.78mg 0%
Valine 1.372mg 1.031mg 0%
Histidine 0.883mg 0.585mg 0%
Omega-3 - DHA 0g 0.01g N/A
Omega-3 - DPA 0g 0.01g 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% 12% 66%
Protein: 20.22 g
Fats: 12.32 g
Carbs: 0 g
Water: 66.49 g
Other: 0.97 g
Contains more ProteinProtein +36.8%
Contains more FatsFats +49.7%
~equal in Carbs ~0g
~equal in Water ~66.49g
~equal in Other ~0.97g

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
30% 45% 26%
Saturated fat: Sat. Fat 3.28 g
Monounsaturated fat: Mono. Fat 4.97 g
Polyunsaturated fat: Poly. Fat 2.86 g
Contains more Mono. FatMonounsaturated fat +49.8%
Contains more Poly. FatPolyunsaturated fat +788.2%
~equal in Saturated fat ~3.28g

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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 wing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171495/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.