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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.

Infographic

Pollock 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
28% 8% 64%
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
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
48% 47% 5%
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.
Pollock Flank steak
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pollock Flank steak 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?

ok
ok
is better in case of low diet
Pollock Flank steak
Low Calories diet ok
Low Fats diet ok
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%
Pollock
49%
Flank steak
Minerals Daily Need Coverage Score
59%
Pollock
54%
Flank steak

Comparison summary

Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 3.236g)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 363mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $7)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.