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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.35 g
Fats:
1.54 g
Carbs:
0 g
Water:
77.55 g
Other:
1.56 g
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
Saturated fat:
Sat. Fat
0.133 g
Monounsaturated fat:
Mono. Fat
0.185 g
Polyunsaturated fat:
Poly. Fat
0.536 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 | -96.1% |
| Contains more Poly. FatPolyunsaturated fat | +66.5% |
| Contains more Mono. FatMonounsaturated fat | +1693% |
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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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
125%
49%
Minerals Daily Need Coverage Score
120%
54%
Comparison summary
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 1016mg)
Which food is cheaper?
Flank steak is cheaper (difference - $12)
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crab meat is lower in Saturated fat (difference - 3.262g)
Which food is richer in minerals?
Crab meat is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)