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  6. Ground turkey vs. Flank steak

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

Ground turkey 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 21% 8.4% 26% 57% 50% 85% 109% 10% 1.4% 170%
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 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%
~equal in Selenium ~29.4µg

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% 8% 2.2% 3% 19% 49% 164% 72% 146% 168% 0% 5.3% 43%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B6 ~0.579mg

All nutrients comparison - raw data values

Nutrient Ground turkey Flank steak 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 g
28% 8% 64%
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
30% 38% 32%
Saturated fat: Sat. Fat 2.669 g
Monounsaturated fat: Mono. Fat 3.458 g
Polyunsaturated fat: Poly. Fat 2.917 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 -21.4%
Contains more Poly. FatPolyunsaturated fat +805.9%
~equal in Monounsaturated fat ~3.317g

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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. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/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.