Chicken wings vs. Flank steak — In-Depth Nutrition Comparison

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How are chicken wings and flank steak different?

Chicken wings are higher in fats; however, flank steak is richer in vitamin B12, zinc, vitamin B6, protein, vitamin B3, phosphorus, and selenium.
Daily need coverage for vitamin B12 for flank steak is 58% higher.
Chicken wings contain 6 times more sodium than flank steak. While chicken wings contain 320mg of sodium, flank steak contains only 56mg.

Chicken, broilers or fryers, wing, meat, and skin, cooked, fried, batter and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chicken wings

Flank steak

Contains more ManganeseManganese

+566.7%

Contains more MagnesiumMagnesium	+43.8%
Contains more PotassiumPotassium	+145.7%
Contains more IronIron	+34.9%
Contains more CopperCopper	+30.2%
Contains more ZincZinc	+255.1%
Contains more PhosphorusPhosphorus	+73.6%
Contains less SodiumSodium	-82.5%
Contains more SeleniumSelenium	+14.4%

~equal in Calcium ~20mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chicken wings

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+41.3%
Contains more Vitamin B2Vitamin B2	+14.3%
Contains more Vitamin B5Vitamin B5	+30.3%
Contains more FolateFolate	+100%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+39.8%
Contains more Vitamin B6Vitamin B6	+93%
Contains more Vitamin B12Vitamin B12	+552%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.25µg	1.63µg	58%
Zinc	1.38mg	4.9mg	32%
Polyunsaturated fat	5.07g	0.322g	32%
Fats	21.81g	8.23g	21%
Vitamin B6	0.3mg	0.579mg	21%
Choline		105.4mg	19%
Protein	19.87g	27.66g	16%
Monounsaturated fat	8.96g	3.317g	14%
Phosphorus	121mg	210mg	13%
Vitamin B3	5.265mg	7.363mg	13%
Sodium	320mg	56mg	11%
Saturated fat	5.83g	3.395g	11%
Calories	324kcal	192kcal	7%
Selenium	25.7µg	29.4µg	7%
Potassium	138mg	339mg	6%
Iron	1.29mg	1.74mg	6%
Carbs	10.94g	0g	4%
Vitamin A	34µg	0µg	4%
Vitamin E		0.38mg	3%
Vitamin B1	0.106mg	0.075mg	3%
Vitamin B5	0.71mg	0.545mg	3%
Magnesium	16mg	23mg	2%
Copper	0.063mg	0.082mg	2%
Manganese	0.06mg	0.009mg	2%
Folate	18µg	9µg	2%
Fiber	0.3g	0g	1%
Vitamin B2	0.152mg	0.133mg	1%
Vitamin K		1.4µg	1%
Protein per 100 calories	6.1g	14g	N/A
Calories per 10 g protein	163kcal	69kcal	N/A
Weight per 100 calories	31g	52g	N/A
Unsaturated / Saturated Fat ratio	2.4	1.1	N/A
Net carbs	10.64g	0g	N/A
Cholesterol	79mg	79mg	0%
Calcium	20mg	20mg	0%
Tryptophan	0.219mg	0.182mg	0%
Threonine	0.795mg	1.105mg	0%
Isoleucine	0.941mg	1.259mg	0%
Leucine	1.421mg	2.201mg	0%
Lysine	1.474mg	2.338mg	0%
Methionine	0.499mg	0.72mg	0%
Phenylalanine	0.785mg	1.093mg	0%
Valine	0.953mg	1.372mg	0%
Histidine	0.547mg	0.883mg	0%
Omega-3 (EPA)	0.01g	0g	N/A
Omega-3 (DHA)	0.04g	0g	N/A
Omega-3 (DPA)	0.02g	0g	N/A