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  6. Game raw vs. Flank steak

Game raw vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between game raw and flank steak

  • Game raw has more vitamin B12, vitamin B2, iron, copper, and vitamin B1; however, flank steak has more selenium, zinc, vitamin B6, and vitamin B3.
  • Game raw's daily need coverage for vitamin B12 is 195% more.
  • Game raw has 4 times more vitamin B2 than flank steak. Game raw has 0.48mg of vitamin B2, while flank steak has 0.133mg.
  • Game raw is lower in saturated fat.

The food varieties used in the comparison are Game meat, deer, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Game raw vs Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
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%
Contains more IronIron +95.4%
Contains more CopperCopper +208.5%
Contains more ManganeseManganese +355.6%
Contains more CalciumCalcium +300%
Contains more ZincZinc +134.4%
Contains more SeleniumSelenium +203.1%
~equal in Magnesium ~23mg
~equal in Potassium ~339mg
~equal in Phosphorus ~210mg
~equal in Sodium ~56mg

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% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
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%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B2Vitamin B2 +260.9%
Contains more Vitamin B12Vitamin B12 +287.1%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin KVitamin K +27.3%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Game raw Flank steak DV% diff.
Vitamin B12 6.31µg 1.63µg 195%
Selenium 9.7µg 29.4µg 36%
Vitamin B2 0.48mg 0.133mg 27%
Zinc 2.09mg 4.9mg 26%
Iron 3.4mg 1.74mg 21%
Choline 105.4mg 19%
Copper 0.253mg 0.082mg 19%
Vitamin B6 0.37mg 0.579mg 16%
Vitamin B1 0.22mg 0.075mg 12%
Vitamin B5 0.545mg 11%
Saturated fat 0.95g 3.395g 11%
Fats 2.42g 8.23g 9%
Protein 22.96g 27.66g 9%
Monounsaturated fat 0.67g 3.317g 7%
Vitamin B3 6.37mg 7.363mg 6%
Calories 120kcal 192kcal 4%
Cholesterol 85mg 79mg 2%
Calcium 5mg 20mg 2%
Manganese 0.041mg 0.009mg 1%
Folate 4µg 9µg 1%
Vitamin E 0.2mg 0.38mg 1%
Polyunsaturated fat 0.47g 0.322g 1%
Potassium 318mg 339mg 1%
Phosphorus 202mg 210mg 1%
Magnesium 23mg 23mg 0%
Sodium 51mg 56mg 0%
Vitamin K 1.1µg 1.4µg 0%
Tryptophan 0.182mg 0%
Threonine 1.08mg 1.105mg 0%
Isoleucine 0.908mg 1.259mg 0%
Leucine 1.951mg 2.201mg 0%
Lysine 2.006mg 2.338mg 0%
Methionine 0.566mg 0.72mg 0%
Phenylalanine 0.937mg 1.093mg 0%
Valine 1.073mg 1.372mg 0%
Histidine 1.135mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more WaterWater +14.6%
Contains more OtherOther +-1850%
Contains more ProteinProtein +20.5%
Contains more FatsFats +240.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -72%
Contains more Poly. FatPolyunsaturated fat +46%
Contains more Mono. FatMonounsaturated fat +395.1%

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.