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  6. Crab meat vs. Flank steak

Crab meat vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between crab meat and flank steak

  • Crab meat is higher in vitamin B12, copper, zinc, selenium, and folate, yet flank steak is higher in vitamin B3, vitamin B6, and iron.
  • Crab meat covers your daily vitamin B12 needs 411% more than flank steak.
  • Crab meat contains 19 times more sodium than flank steak. While crab meat contains 1072mg of sodium, flank steak contains only 56mg.

Food varieties used in this article are Crustaceans, crab, alaska king, cooked, moist heat and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
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 +173.9%
Contains more CalciumCalcium +195%
Contains more CopperCopper +1341.5%
Contains more ZincZinc +55.5%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +36.1%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +128.9%
Contains less SodiumSodium -94.8%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 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 B12Vitamin B12 +605.5%
Contains more FolateFolate +466.7%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +449.5%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +221.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Crab meat Flank steak DV% diff.
Vitamin B12 11.5µg 1.63µg 411%
Copper 1.182mg 0.082mg 122%
Sodium 1072mg 56mg 44%
Vitamin B3 1.34mg 7.363mg 38%
Vitamin B6 0.18mg 0.579mg 31%
Zinc 7.62mg 4.9mg 25%
Selenium 40µg 29.4µg 19%
Choline 105.4mg 19%
Protein 19.35g 27.66g 17%
Saturated fat 0.133g 3.395g 15%
Iron 0.76mg 1.74mg 12%
Folate 51µg 9µg 11%
Phosphorus 280mg 210mg 10%
Magnesium 63mg 23mg 10%
Fats 1.54g 8.23g 10%
Cholesterol 53mg 79mg 9%
Monounsaturated fat 0.185g 3.317g 8%
Vitamin C 7.6mg 0mg 8%
Vitamin B2 0.055mg 0.133mg 6%
Calories 97kcal 192kcal 5%
Calcium 59mg 20mg 4%
Vitamin B5 0.4mg 0.545mg 3%
Vitamin E 0.38mg 3%
Vitamin B1 0.053mg 0.075mg 2%
Potassium 262mg 339mg 2%
Vitamin K 1.4µg 1%
Manganese 0.04mg 0.009mg 1%
Vitamin A 9µg 0µg 1%
Polyunsaturated fat 0.536g 0.322g 1%
Tryptophan 0.269mg 0.182mg 0%
Threonine 0.783mg 1.105mg 0%
Isoleucine 0.938mg 1.259mg 0%
Leucine 1.536mg 2.201mg 0%
Lysine 1.684mg 2.338mg 0%
Methionine 0.545mg 0.72mg 0%
Phenylalanine 0.817mg 1.093mg 0%
Valine 0.91mg 1.372mg 0%
Histidine 0.393mg 0.883mg 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0g N/A
Omega-3 - DPA 0.031g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 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 +20.9%
Contains more OtherOther +-2700%
Contains more ProteinProtein +42.9%
Contains more FatsFats +434.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 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 -96.1%
Contains more Poly. FatPolyunsaturated fat +66.5%
Contains more Mono. FatMonounsaturated fat +1693%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.