Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs Duck, wild, breast, meat only, raw
Nutrition comparison per 100 g.
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised
237 kcal
Duck, wild, breast, meat only, raw
123 kcal
Calories
237 kcal
123 kcal
Protein
28.0 g
19.9 g
Carbs
0.0 g
0.0 g
Fiber
0.0 g
0.0 g
Sugars
0.0 g
~
Fat
13.0 g
4.3 g
Sodium
72 mg
57 mg
Key takeaways
- Duck, wild, breast, meat only, raw has 48% fewer calories (123 kcal vs 237 kcal).
- Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has more protein (28.0 g vs 19.9 g).
- Duck, wild, breast, meat only, raw has more fat (4.3 g vs 13.0 g).
- Duck, wild, breast, meat only, raw has more sodium (57 mg vs 72 mg).
| Macronutrients | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Duck, wild, breast, meat only, raw |
|---|---|---|
| Calories | 237 kcal | 123 kcal |
| Protein | 28.0 g | 19.9 g |
| Total Fat | 13.0 g | 4.3 g |
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | ~ |
| Water | 57.3 g | 75.5 g |
| Carbohydrates | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Duck, wild, breast, meat only, raw |
|---|---|---|
| Total Carbohydrate | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | ~ |
| Fats & Fatty Acids | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Duck, wild, breast, meat only, raw |
|---|---|---|
| Total Fat | 13.0 g | 4.3 g |
| Saturated Fat | 5.5 g | 1.3 g |
| Monounsaturated Fat | 5.4 g | 1.2 g |
| Polyunsaturated Fat | 0.4 g | 0.6 g |
| Omega-3 Fatty Acids | 90.0 mg | 70.0 mg |
| Omega-6 Fatty Acids | 280.0 mg | 510.0 mg |
| Protein & Amino Acids | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Duck, wild, breast, meat only, raw |
|---|---|---|
| Protein | 28.0 g | 19.9 g |
| Histidine | 894.0 mg | 524.0 mg |
| Isoleucine | 1,275.0 mg | 1,019.0 mg |
| Leucine | 2,229.0 mg | 1,677.0 mg |
| Lysine | 2,368.0 mg | 1,699.0 mg |
| Methionine | 730.0 mg | 537.0 mg |
| Phenylalanine | 1,107.0 mg | 832.0 mg |
| Threonine | 1,119.0 mg | 848.0 mg |
| Tryptophan | 184.0 mg | 276.0 mg |
| Valine | 1,390.0 mg | 1,039.0 mg |
| Alanine | 1,703.0 mg | 1,258.0 mg |
| Arginine | 1,812.0 mg | 1,267.0 mg |
| Aspartic Acid | 2,552.0 mg | 1,944.0 mg |
| Cystine | 362.0 mg | 305.0 mg |
| Glutamic Acid | 4,206.0 mg | 3,106.0 mg |
| Glycine | 1,706.0 mg | 1,112.0 mg |
| Proline | 1,336.0 mg | 975.0 mg |
| Serine | 1,104.0 mg | 854.0 mg |
| Tyrosine | 893.0 mg | 756.0 mg |
| Vitamins | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Duck, wild, breast, meat only, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 16.0 mcg |
| Vitamin C | 0.0 mg | 6.2 mg |
| Vitamin D | 0.2 mcg | ~ |
| Vitamin E | 0.1 mg | ~ |
| Vitamin K | 1.6 mcg | ~ |
| Thiamin (B1) | 0.1 mg | 0.4 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 4.6 mg | 3.4 mg |
| Vitamin B6 | 0.4 mg | 0.6 mg |
| Folate (B9) | 9.0 mcg | 25.0 mcg |
| Vitamin B12 | 3.4 mcg | 0.8 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.8 mg |
| Choline | 106.7 mg | ~ |
| Betaine | 14.0 mg | ~ |
| Minerals | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Duck, wild, breast, meat only, raw |
|---|---|---|
| Calcium | 6.0 mg | 3.0 mg |
| Iron | 3.5 mg | 4.5 mg |
| Magnesium | 24.0 mg | 22.0 mg |
| Phosphorus | 267.0 mg | 186.0 mg |
| Potassium | 351.0 mg | 268.0 mg |
| Sodium | 72.0 mg | 57.0 mg |
| Zinc | 6.1 mg | 0.7 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.0 mg | 0.0 mg |
| Selenium | 30.8 mcg | 13.9 mcg |
| Sterols | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Duck, wild, breast, meat only, raw |
|---|---|---|
| Cholesterol | 71.0 mg | 77.0 mg |
| Other | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Duck, wild, breast, meat only, raw |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 2.1 g | 1.3 g |
Frequently asked questions
Which has fewer calories, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised or Duck, wild, breast, meat only, raw?
Duck, wild, breast, meat only, raw has fewer calories: 237 kcal for Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs 123 kcal for Duck, wild, breast, meat only, raw per 100 g.
Which has more protein, Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised or Duck, wild, breast, meat only, raw?
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has more protein: 28.0 g for Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs 19.9 g for Duck, wild, breast, meat only, raw per 100 g.
Is Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised or Duck, wild, breast, meat only, raw healthier?
Duck, wild, breast, meat only, raw is lower in calories, and Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.