Pollock vs. Flank steak — In-Depth Nutrition Comparison
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A recap on differences between pollock and flank steak
- Pollock is higher in vitamin B12, selenium, magnesium, and phosphorus, yet flank steak is higher in zinc, vitamin B3, vitamin B6, and iron.
- Pollock covers your daily vitamin B12 needs 85% more than flank steak.
- Pollock contains 7 times more sodium than flank steak. While pollock contains 419mg of sodium, flank steak contains only 56mg.
Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) 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 | +252.2% |
| Contains more CalciumCalcium | +260% |
| Contains more PotassiumPotassium | +26.8% |
| Contains more PhosphorusPhosphorus | +27.1% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +50% |
| Contains more IronIron | +210.7% |
| Contains more CopperCopper | +36.7% |
| Contains more ZincZinc | +759.6% |
| Contains less SodiumSodium | -86.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +67.7% |
| Contains more Vitamin B12Vitamin B12 | +124.5% |
| Contains more Vitamin EVitamin E | +35.7% |
| Contains more Vitamin B1Vitamin B1 | +38.9% |
| Contains more Vitamin B3Vitamin B3 | +86.5% |
| Contains more Vitamin B5Vitamin B5 | +26.2% |
| Contains more Vitamin B6Vitamin B6 | +76% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +15.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.48 g
Fats:
1.18 g
Carbs:
0 g
Water:
73.65 g
Other:
1.69 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more WaterWater | +14.8% |
| Contains more OtherOther | +-2916.7% |
| Contains more ProteinProtein | +17.8% |
| Contains more FatsFats | +597.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.159 g
Monounsaturated fat:
Mono. Fat
0.134 g
Polyunsaturated fat:
Poly. Fat
0.583 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Poly. FatPolyunsaturated fat | +81.1% |
| Contains more Mono. FatMonounsaturated fat | +2375.4% |
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 Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 3.66µg | 1.63µg | 85% |
| Zinc | 0.57mg | 4.9mg | 39% |
| Selenium | 44.1µg | 29.4µg | 27% |
| Vitamin B3 | 3.949mg | 7.363mg | 21% |
| Vitamin B6 | 0.329mg | 0.579mg | 19% |
| Sodium | 419mg | 56mg | 16% |
| Saturated fat | 0.159g | 3.395g | 15% |
| Iron | 0.56mg | 1.74mg | 15% |
| Magnesium | 81mg | 23mg | 14% |
| Fats | 1.18g | 8.23g | 11% |
| Protein | 23.48g | 27.66g | 8% |
| Phosphorus | 267mg | 210mg | 8% |
| Monounsaturated fat | 0.134g | 3.317g | 8% |
| Vitamin D | 1.3µg | 7% | |
| Vitamin B2 | 0.223mg | 0.133mg | 7% |
| Vitamin D | 51IU | 6% | |
| Calcium | 72mg | 20mg | 5% |
| Calories | 111kcal | 192kcal | 4% |
| Potassium | 430mg | 339mg | 3% |
| Choline | 91.6mg | 105.4mg | 3% |
| Folate | 3µg | 9µg | 2% |
| Polyunsaturated fat | 0.583g | 0.322g | 2% |
| Vitamin B5 | 0.432mg | 0.545mg | 2% |
| Vitamin B1 | 0.054mg | 0.075mg | 2% |
| Vitamin A | 17µg | 0µg | 2% |
| Copper | 0.06mg | 0.082mg | 2% |
| Cholesterol | 86mg | 79mg | 2% |
| Vitamin K | 0.1µg | 1.4µg | 1% |
| Vitamin E | 0.28mg | 0.38mg | 1% |
| Manganese | 0.018mg | 0.009mg | 0% |
| Tryptophan | 0.263mg | 0.182mg | 0% |
| Threonine | 1.029mg | 1.105mg | 0% |
| Isoleucine | 1.082mg | 1.259mg | 0% |
| Leucine | 1.908mg | 2.201mg | 0% |
| Lysine | 2.157mg | 2.338mg | 0% |
| Methionine | 0.696mg | 0.72mg | 0% |
| Phenylalanine | 0.917mg | 1.093mg | 0% |
| Valine | 1.21mg | 1.372mg | 0% |
| Histidine | 0.691mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.086g | 0g | N/A |
| Omega-3 - DHA | 0.423g | 0g | N/A |
| Omega-3 - DPA | 0.027g | 0g | N/A |
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 | Equal | |
| 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
60%
49%
Minerals Daily Need Coverage Score
59%
54%
Comparison summary
Which food is richer in minerals?
Pollock is relatively richer in minerals
Which food is lower in Saturated fat?
Pollock is lower in Saturated fat (difference - 3.236g)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 363mg)
Which food is cheaper?
Flank steak is cheaper (difference - $7)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)