Jerky vs. Flank steak — In-Depth Nutrition Comparison
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Significant differences between jerky and flank steak
- Jerky has more iron, folate, zinc, and phosphorus; however, flank steak is richer in vitamin B3, selenium, vitamin B6, and vitamin B12.
- Jerky covers your daily sodium needs 88% more than flank steak.
- Flank steak has 15 times less folate than jerky. Jerky has 134µg of folate, while flank steak has 9µg.
- Flank steak contains less sodium.
Specific food types used in this comparison are Snacks, beef jerky, chopped and formed and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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 | +121.7% |
| Contains more PotassiumPotassium | +76.1% |
| Contains more IronIron | +211.5% |
| Contains more CopperCopper | +176.8% |
| Contains more ZincZinc | +65.5% |
| Contains more PhosphorusPhosphorus | +93.8% |
| Contains more ManganeseManganese | +1133.3% |
| Contains less SodiumSodium | -97.3% |
| Contains more SeleniumSelenium | +174.8% |
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 | +28.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +105.3% |
| Contains more Vitamin KVitamin K | +64.3% |
| Contains more FolateFolate | +1388.9% |
| Contains more Vitamin B3Vitamin B3 | +325.1% |
| Contains more Vitamin B5Vitamin B5 | +234.4% |
| Contains more Vitamin B6Vitamin B6 | +223.5% |
| Contains more Vitamin B12Vitamin B12 | +64.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
33.2 g
Fats:
25.6 g
Carbs:
11 g
Water:
23.36 g
Other:
6.84 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more ProteinProtein | +20% |
| Contains more FatsFats | +211.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-11500% |
| Contains more WaterWater | +174.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
10.85 g
Monounsaturated fat:
Mono. Fat
11.305 g
Polyunsaturated fat:
Poly. Fat
1.011 g
Saturated Fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +240.8% |
| Contains more Poly. FatPolyunsaturated fat | +214% |
| Contains less Sat. FatSaturated Fat | -68.7% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 410kcal | 192kcal |
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| Protein | 33.2g | 27.66g |
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| Fats | 25.6g | 8.23g |
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| Net carbs | 9.2g | 0g |
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| Carbs | 11g | 0g |
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| Cholesterol | 48mg | 79mg |
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| Vitamin D | 11IU |
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| Magnesium | 51mg | 23mg |
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| Calcium | 20mg | 20mg | |
| Potassium | 597mg | 339mg |
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| Iron | 5.42mg | 1.74mg |
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| Sugar | 9g | 0g |
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| Fiber | 1.8g | 0g |
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| Copper | 0.227mg | 0.082mg |
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| Zinc | 8.11mg | 4.9mg |
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| Phosphorus | 407mg | 210mg |
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| Sodium | 2081mg | 56mg |
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| Vitamin E | 0.49mg | 0.38mg |
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| Vitamin D | 0.3µg |
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| Manganese | 0.111mg | 0.009mg |
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| Selenium | 10.7µg | 29.4µg |
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| Vitamin B1 | 0.154mg | 0.075mg |
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| Vitamin B2 | 0.142mg | 0.133mg |
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| Vitamin B3 | 1.732mg | 7.363mg |
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| Vitamin B5 | 0.163mg | 0.545mg |
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| Vitamin B6 | 0.179mg | 0.579mg |
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| Vitamin B12 | 0.99µg | 1.63µg |
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| Vitamin K | 2.3µg | 1.4µg |
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| Folate | 134µg | 9µg |
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| Choline | 109.1mg | 105.4mg |
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| Saturated Fat | 10.85g | 3.395g |
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| Monounsaturated fat | 11.305g | 3.317g |
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| Polyunsaturated fat | 1.011g | 0.322g |
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| Tryptophan | 0.182mg |
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| Threonine | 1.105mg |
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| Isoleucine | 1.259mg |
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| Leucine | 2.201mg |
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| Lysine | 2.338mg |
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| Methionine | 0.72mg |
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| Phenylalanine | 1.093mg |
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| Valine | 1.372mg |
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| Histidine | 0.883mg |
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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 |
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| 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
36%
49%
Minerals Daily Need Coverage Score
111%
54%
Comparison summary
Which food is richer in minerals?
Jerky is relatively richer in minerals
Which food is lower in Cholesterol?
Jerky is lower in Cholesterol (difference - 31mg)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 9g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 2025mg)
Which food is lower in Saturated Fat?
Flank steak is lower in Saturated Fat (difference - 7.455g)
Which food is cheaper?
Flank steak is cheaper (difference - $4)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.