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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 41% 5% 22% 22% 31% 68% 96% 14%
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
:
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
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%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
171%
Turkey meat
166%
Flank steak
Carbohydrates
0%
Turkey meat
0%
Flank steak
Fats
34%
Turkey meat
38%
Flank steak

Comparison summary table

Pay attention at 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 Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Turkey meat Flank steak Opinion
Calories 189 192 Flank steak
Protein 28.55 27.66 Turkey meat
Fats 7.39 8.23 Flank steak
Vitamin C 0 0
Carbs 0.06 0 Turkey meat
Cholesterol 109 79 Flank steak
Vitamin D 15 Turkey meat
Iron 1.09 1.74 Flank steak
Calcium 14 20 Flank steak
Potassium 239 339 Flank steak
Magnesium 30 23 Turkey meat
Sugars 0 0
Fiber 0 0
Copper 0.093 0.082 Turkey meat
Zinc 2.48 4.9 Flank steak
Starch
Phosphorus 223 210 Turkey meat
Sodium 103 56 Flank steak
Vitamin A 39 0 Turkey meat
Vitamin E 0.07 0.38 Flank steak
Vitamin D 0.4 Turkey meat
Vitamin B1 0.045 0.075 Flank steak
Vitamin B2 0.281 0.133 Turkey meat
Vitamin B3 9.573 7.363 Turkey meat
Vitamin B5 0.948 0.545 Turkey meat
Vitamin B6 0.616 0.579 Turkey meat
Vitamin B12 1.02 1.63 Flank steak
Vitamin K 0 1.4 Flank steak
Folate 9 9
Trans Fat 0.101 Flank steak
Saturated Fat 2.155 3.395 Turkey meat
Monounsaturated Fat 2.647 3.317 Flank steak
Polyunsaturated fat 2.119 0.322 Turkey meat
Tryptophan 0.291 0.182 Turkey meat
Threonine 1.004 1.105 Flank steak
Isoleucine 0.796 1.259 Flank steak
Leucine 1.925 2.201 Flank steak
Lysine 2.282 2.338 Flank steak
Methionine 0.724 0.72 Turkey meat
Phenylalanine 0.903 1.093 Flank steak
Valine 0.902 1.372 Flank steak
Histidine 0.749 0.883 Flank steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.