Ground turkey vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between ground turkey and flank steak
- Ground turkey is richer in vitamin B5, vitamin B3, copper, phosphorus, and vitamin B2, yet flank steak is richer in zinc and vitamin B12.
- Daily need coverage for zinc for flank steak is 16% higher.
- Ground turkey contains 2 times more vitamin B5 than flank steak. Ground turkey contains 1.193mg of vitamin B5, while flank steak contains 0.545mg.
- Ground turkey contains less saturated fat.
Food types used in this article are Ground turkey, cooked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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.
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +40% |
| Contains more CopperCopper | +84.1% |
| Contains more PhosphorusPhosphorus | +21% |
| Contains more ManganeseManganese | +22.2% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more IronIron | +14.5% |
| Contains more ZincZinc | +57.6% |
| Contains less SodiumSodium | -28.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +58.6% |
| Contains more Vitamin B3Vitamin B3 | +18.5% |
| Contains more Vitamin B5Vitamin B5 | +118.9% |
| Contains more Vitamin EVitamin E | +245.5% |
| Contains more Vitamin B12Vitamin B12 | +21.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +34.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.37 g
Fats:
10.4 g
Carbs:
0 g
Water:
62.07 g
Other:
0.16 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +26.4% |
| Contains more OtherOther | +-366.7% |
~equal in
Protein
~27.66g
~equal in
Carbs
~0g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.669 g
Monounsaturated fat:
Mono. Fat
3.458 g
Polyunsaturated fat:
Poly. Fat
2.917 g
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 | -21.4% |
| Contains more Poly. FatPolyunsaturated fat | +805.9% |
~equal in
Monounsaturated fat
~3.317g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.917g | 0.322g | 17% |
| Zinc | 3.11mg | 4.9mg | 16% |
| Vitamin B5 | 1.193mg | 0.545mg | 13% |
| Vitamin B12 | 1.34µg | 1.63µg | 12% |
| Vitamin B3 | 8.724mg | 7.363mg | 9% |
| Copper | 0.151mg | 0.082mg | 8% |
| Phosphorus | 254mg | 210mg | 6% |
| Vitamin B2 | 0.211mg | 0.133mg | 6% |
| Choline | 78.2mg | 105.4mg | 5% |
| Cholesterol | 93mg | 79mg | 5% |
| Vitamin B6 | 0.633mg | 0.579mg | 4% |
| Saturated fat | 2.669g | 3.395g | 3% |
| Iron | 1.52mg | 1.74mg | 3% |
| Vitamin A | 24µg | 0µg | 3% |
| Fats | 10.4g | 8.23g | 3% |
| Selenium | 31.1µg | 29.4µg | 3% |
| Magnesium | 30mg | 23mg | 2% |
| Vitamin E | 0.11mg | 0.38mg | 2% |
| Folate | 7µg | 9µg | 1% |
| Protein | 27.37g | 27.66g | 1% |
| Calories | 203kcal | 192kcal | 1% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Vitamin D | 0.2µg | 1% | |
| Sodium | 78mg | 56mg | 1% |
| Potassium | 294mg | 339mg | 1% |
| Calcium | 28mg | 20mg | 1% |
| Vitamin D | 8IU | 1% | |
| Manganese | 0.011mg | 0.009mg | 0% |
| Vitamin B1 | 0.077mg | 0.075mg | 0% |
| Trans fat | 0.134g | N/A | |
| Monounsaturated fat | 3.458g | 3.317g | 0% |
| Tryptophan | 0.312mg | 0.182mg | 0% |
| Threonine | 1.258mg | 1.105mg | 0% |
| Isoleucine | 1.227mg | 1.259mg | 0% |
| Leucine | 2.262mg | 2.201mg | 0% |
| Lysine | 2.452mg | 2.338mg | 0% |
| Methionine | 0.806mg | 0.72mg | 0% |
| Phenylalanine | 1.068mg | 1.093mg | 0% |
| Valine | 1.27mg | 1.372mg | 0% |
| Histidine | 0.811mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.009g | 0g | N/A |
| Omega-3 - ALA | 0.136g | N/A | |
| Omega-3 - DPA | 0.012g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.019g | N/A | |
| Omega-6 - Linoleic acid | 2.508g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
52%
49%
Minerals Daily Need Coverage Score
54%
54%
Comparison summary
Which food is richer in minerals?
Ground turkey is relatively richer in minerals
Which food is lower in Saturated fat?
Ground turkey is lower in Saturated fat (difference - 0.726g)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 22mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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.