Clam vs. Flank steak — In-Depth Nutrition Comparison
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What are the differences between clam and flank steak?
- Clam is higher in vitamin B12, copper, selenium, manganese, vitamin C, and vitamin B2; however, flank steak is richer in vitamin B6, vitamin B3, and zinc.
- Clam's daily need coverage for vitamin B12 is 4053% more.
- Flank steak has less sodium.
- Flank steak has a lower glycemic index (0) than clam (27).
We used Mollusks, clam, mixed species, cooked, moist heat and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.
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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 CalciumCalcium | +360% |
| Contains more PotassiumPotassium | +85.3% |
| Contains more IronIron | +61.5% |
| Contains more CopperCopper | +739% |
| Contains more PhosphorusPhosphorus | +61% |
| Contains more ManganeseManganese | +11011.1% |
| Contains more SeleniumSelenium | +117.7% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more ZincZinc | +79.5% |
| Contains less SodiumSodium | -95.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +220.3% |
| Contains more Vitamin B5Vitamin B5 | +24.8% |
| Contains more Vitamin B12Vitamin B12 | +5966.9% |
| Contains more FolateFolate | +222.2% |
| Contains more Vitamin B3Vitamin B3 | +119.5% |
| Contains more Vitamin B6Vitamin B6 | +426.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 1.63µg | 4053% |
| Copper | 0.688mg | 0.082mg | 67% |
| Selenium | 64µg | 29.4µg | 63% |
| Sodium | 1202mg | 56mg | 50% |
| Manganese | 1mg | 0.009mg | 43% |
| Vitamin B6 | 0.11mg | 0.579mg | 36% |
| Vitamin B3 | 3.354mg | 7.363mg | 25% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Vitamin B2 | 0.426mg | 0.133mg | 23% |
| Zinc | 2.73mg | 4.9mg | 20% |
| Vitamin A | 171µg | 0µg | 19% |
| Choline | 105.4mg | 19% | |
| Phosphorus | 338mg | 210mg | 18% |
| Saturated fat | 0.188g | 3.395g | 15% |
| Iron | 2.81mg | 1.74mg | 13% |
| Fats | 1.95g | 8.23g | 10% |
| Potassium | 628mg | 339mg | 9% |
| Monounsaturated fat | 0.172g | 3.317g | 8% |
| Calcium | 92mg | 20mg | 7% |
| Vitamin B1 | 0.15mg | 0.075mg | 6% |
| Folate | 29µg | 9µg | 5% |
| Cholesterol | 67mg | 79mg | 4% |
| Protein | 25.55g | 27.66g | 4% |
| Vitamin E | 0.38mg | 3% | |
| Vitamin B5 | 0.68mg | 0.545mg | 3% |
| Polyunsaturated fat | 0.552g | 0.322g | 2% |
| Calories | 148kcal | 192kcal | 2% |
| Carbs | 5.13g | 0g | 2% |
| Vitamin K | 1.4µg | 1% | |
| Magnesium | 18mg | 23mg | 1% |
| Net carbs | 5.13g | 0g | N/A |
| Tryptophan | 0.286mg | 0.182mg | 0% |
| Threonine | 1.099mg | 1.105mg | 0% |
| Isoleucine | 1.112mg | 1.259mg | 0% |
| Leucine | 1.798mg | 2.201mg | 0% |
| Lysine | 1.909mg | 2.338mg | 0% |
| Methionine | 0.576mg | 0.72mg | 0% |
| Phenylalanine | 0.915mg | 1.093mg | 0% |
| Valine | 1.116mg | 1.372mg | 0% |
| Histidine | 0.49mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.138g | 0g | N/A |
| Omega-3 - DHA | 0.146g | 0g | N/A |
| Omega-3 - DPA | 0.104g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-6316.7% |
| Contains more FatsFats | +322.1% |
~equal in
Protein
~27.66g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 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 | -94.5% |
| Contains more Poly. FatPolyunsaturated fat | +71.4% |
| Contains more Mono. FatMonounsaturated fat | +1828.5% |
