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Turkey meat vs Flank steak - In-Depth Nutrition Comparison

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The main differences between Turkey meat and Flank steak

  • Turkey meat is richer in Vitamin B3, Vitamin B2, and Vitamin B5, yet Flank steak is richer in Vitamin B12, Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from Flank steak is 25% higher.
  • Turkey meat contains 2 times more Vitamin B2 than Flank steak. Turkey meat contains 0.281mg of Vitamin B2, while Flank steak contains 0.133mg.
  • Flank steak contains less Cholesterol.

Food types used in this article are Turkey, whole, meat and skin, cooked, roasted and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Turkey meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Turkey meat
Turkey meat
3
:
5
Flank steak
Flank steak
Contains more Magnesium +30.4%
Contains more Copper +13.4%
Contains more Iron +59.6%
Contains more Calcium +42.9%
Contains more Potassium +41.8%
Contains more Zinc +97.6%
Contains less Sodium -45.6%
Equal in Phosphorus - 210
Turkey meat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 41% 5% 22% 22% 31% 68% 96% 14%
Flank steak
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Magnesium +30.4%
Contains more Copper +13.4%
Contains more Iron +59.6%
Contains more Calcium +42.9%
Contains more Potassium +41.8%
Contains more Zinc +97.6%
Contains less Sodium -45.6%
Equal in Phosphorus - 210

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Turkey meat
Turkey meat
6
:
4
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.3%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +73.9%
Contains more Vitamin E +442.9%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B12 +59.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.579
Equal in Folate - 9
Turkey meat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 2% 12% 12% 65% 180% 57% 143% 128% 0% 7%
Flank steak
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +111.3%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +73.9%
Contains more Vitamin E +442.9%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B12 +59.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.579
Equal in Folate - 9

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turkey meat Flank steak
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Flank steak Opinion
Calories 189kcal 192kcal Flank steak
Protein 28.55g 27.66g Turkey meat
Fats 7.39g 8.23g Flank steak
Vitamin C 0mg 0mg
Net carbs 0.06g 0g Turkey meat
Carbs 0.06g 0g Turkey meat
Cholesterol 109mg 79mg Flank steak
Vitamin D 15IU IU Turkey meat
Iron 1.09mg 1.74mg Flank steak
Calcium 14mg 20mg Flank steak
Potassium 239mg 339mg Flank steak
Magnesium 30mg 23mg Turkey meat
Sugar 0g 0g
Fiber 0g 0g
Copper 0.093mg 0.082mg Turkey meat
Zinc 2.48mg 4.9mg Flank steak
Starch g g
Phosphorus 223mg 210mg Turkey meat
Sodium 103mg 56mg Flank steak
Vitamin A 39IU 0IU Turkey meat
Vitamin E 0.07mg 0.38mg Flank steak
Vitamin D 0.4µg µg Turkey meat
Vitamin B1 0.045mg 0.075mg Flank steak
Vitamin B2 0.281mg 0.133mg Turkey meat
Vitamin B3 9.573mg 7.363mg Turkey meat
Vitamin B5 0.948mg 0.545mg Turkey meat
Vitamin B6 0.616mg 0.579mg Turkey meat
Vitamin B12 1.02µg 1.63µg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Folate 9µg 9µg
Trans Fat 0.101g g Flank steak
Saturated Fat 2.155g 3.395g Turkey meat
Monounsaturated Fat 2.647g 3.317g Flank steak
Polyunsaturated fat 2.119g 0.322g Turkey meat
Tryptophan 0.291mg 0.182mg Turkey meat
Threonine 1.004mg 1.105mg Flank steak
Isoleucine 0.796mg 1.259mg Flank steak
Leucine 1.925mg 2.201mg Flank steak
Lysine 2.282mg 2.338mg Flank steak
Methionine 0.724mg 0.72mg Turkey meat
Phenylalanine 0.903mg 1.093mg Flank steak
Valine 0.902mg 1.372mg Flank steak
Histidine 0.749mg 0.883mg Flank steak
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Turkey meat
48
Flank steak
Mineral Summary Score
37
Turkey meat
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
171%
Turkey meat
166%
Flank steak
Carbohydrates
0%
Turkey meat
0%
Flank steak
Fats
34%
Turkey meat
38%
Flank steak

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.24g)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 47mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
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 richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.