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  6. Chinook salmon vs. Flank steak

Chinook salmon vs. Flank steak — In-Depth Nutrition Comparison

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How are chinook salmon and flank steak different?

  • Chinook salmon is richer in vitamin B12, selenium, magnesium, phosphorus, vitamin B3, vitamin A, and folate, while flank steak is higher in zinc, iron, and vitamin B6.
  • Chinook salmon covers your daily need for vitamin B12, 52% more than flank steak.

Fish, salmon, chinook, cooked, dry heat and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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 +430.4%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +49%
Contains more PhosphorusPhosphorus +76.7%
Contains more ManganeseManganese +111.1%
Contains more SeleniumSelenium +59.2%
Contains more IronIron +91.2%
Contains more CopperCopper +54.7%
Contains more ZincZinc +775%
~equal in Sodium ~56mg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B12Vitamin B12 +76.1%
Contains more FolateFolate +288.9%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B6Vitamin B6 +25.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Flank steak DV% diff.
Vitamin B12 2.87µg 1.63µg 52%
Zinc 0.56mg 4.9mg 39%
Selenium 46.8µg 29.4µg 32%
Magnesium 122mg 23mg 24%
Phosphorus 371mg 210mg 23%
Choline 105.4mg 19%
Vitamin A 149µg 0µg 17%
Vitamin B3 10.045mg 7.363mg 17%
Polyunsaturated fat 2.662g 0.322g 16%
Iron 0.91mg 1.74mg 10%
Vitamin B6 0.462mg 0.579mg 9%
Fats 13.38g 8.23g 8%
Folate 35µg 9µg 7%
Vitamin B5 0.865mg 0.545mg 6%
Monounsaturated fat 5.742g 3.317g 6%
Potassium 505mg 339mg 5%
Vitamin C 4.1mg 0mg 5%
Protein 25.72g 27.66g 4%
Vitamin E 0.38mg 3%
Copper 0.053mg 0.082mg 3%
Vitamin B1 0.044mg 0.075mg 3%
Calories 231kcal 192kcal 2%
Cholesterol 85mg 79mg 2%
Vitamin B2 0.154mg 0.133mg 2%
Vitamin K 1.4µg 1%
Saturated fat 3.214g 3.395g 1%
Calcium 28mg 20mg 1%
Sodium 60mg 56mg 0%
Manganese 0.019mg 0.009mg 0%
Tryptophan 0.288mg 0.182mg 0%
Threonine 1.127mg 1.105mg 0%
Isoleucine 1.185mg 1.259mg 0%
Leucine 2.09mg 2.201mg 0%
Lysine 2.362mg 2.338mg 0%
Methionine 0.761mg 0.72mg 0%
Phenylalanine 1.004mg 1.093mg 0%
Valine 1.325mg 1.372mg 0%
Histidine 0.757mg 0.883mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +62.6%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Water ~64.17g
~equal in Other ~-0.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 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 more Mono. FatMonounsaturated fat +73.1%
Contains more Poly. FatPolyunsaturated fat +726.7%
~equal in Saturated fat ~3.395g

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.