Crab vs. Flank steak — In-Depth Nutrition Comparison
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How are crab and flank steak different?
- Crab is higher in copper, vitamin B12, selenium, and folate; however, flank steak is richer in vitamin B6, vitamin B3, iron, and zinc.
- Daily need coverage for copper for crab is 81% higher.
- Crab contains 10 times more sodium than flank steak. While crab contains 563mg of sodium, flank steak contains only 56mg.
Crustaceans, crab, blue, canned and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used 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 MagnesiumMagnesium | +56.5% |
| Contains more CalciumCalcium | +355% |
| Contains more CopperCopper | +892.7% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains more ManganeseManganese | +722.2% |
| Contains more SeleniumSelenium | +45.9% |
| Contains more PotassiumPotassium | +30.9% |
| Contains more IronIron | +248% |
| Contains more ZincZinc | +28.6% |
| Contains less SodiumSodium | -90.1% |
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 EVitamin E | +384.2% |
| Contains more Vitamin B5Vitamin B5 | +82.9% |
| Contains more Vitamin B12Vitamin B12 | +104.3% |
| Contains more FolateFolate | +466.7% |
| Contains more Vitamin B1Vitamin B1 | +226.1% |
| Contains more Vitamin B2Vitamin B2 | +43% |
| Contains more Vitamin B3Vitamin B3 | +168% |
| Contains more Vitamin B6Vitamin B6 | +271.2% |
| Contains more Vitamin KVitamin K | +366.7% |
| Contains more CholineCholine | +30.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.814mg | 0.082mg | 81% |
| Vitamin B12 | 3.33µg | 1.63µg | 71% |
| Vitamin B6 | 0.156mg | 0.579mg | 33% |
| Vitamin B3 | 2.747mg | 7.363mg | 29% |
| Selenium | 42.9µg | 29.4µg | 25% |
| Sodium | 563mg | 56mg | 22% |
| Protein | 17.88g | 27.66g | 20% |
| Iron | 0.5mg | 1.74mg | 16% |
| Saturated fat | 0.201g | 3.395g | 15% |
| Fats | 0.74g | 8.23g | 12% |
| Folate | 51µg | 9µg | 11% |
| Zinc | 3.81mg | 4.9mg | 10% |
| Vitamin E | 1.84mg | 0.38mg | 10% |
| Vitamin B5 | 0.997mg | 0.545mg | 9% |
| Monounsaturated fat | 0.129g | 3.317g | 8% |
| Calcium | 91mg | 20mg | 7% |
| Cholesterol | 97mg | 79mg | 6% |
| Calories | 83kcal | 192kcal | 5% |
| Choline | 80.9mg | 105.4mg | 4% |
| Vitamin B1 | 0.023mg | 0.075mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B2 | 0.093mg | 0.133mg | 3% |
| Manganese | 0.074mg | 0.009mg | 3% |
| Phosphorus | 234mg | 210mg | 3% |
| Magnesium | 36mg | 23mg | 3% |
| Potassium | 259mg | 339mg | 2% |
| Vitamin K | 0.3µg | 1.4µg | 1% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.014g | N/A | |
| Polyunsaturated fat | 0.258g | 0.322g | 0% |
| Tryptophan | 0.226mg | 0.182mg | 0% |
| Threonine | 0.727mg | 1.105mg | 0% |
| Isoleucine | 0.776mg | 1.259mg | 0% |
| Leucine | 1.307mg | 2.201mg | 0% |
| Lysine | 1.386mg | 2.338mg | 0% |
| Methionine | 0.452mg | 0.72mg | 0% |
| Phenylalanine | 0.708mg | 1.093mg | 0% |
| Valine | 0.806mg | 1.372mg | 0% |
| Histidine | 0.393mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.101g | 0g | N/A |
| Omega-3 - DHA | 0.067g | 0g | N/A |
| Omega-3 - DPA | 0.009g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.88 g
Fats:
0.74 g
Carbs:
0 g
Water:
79.69 g
Other:
1.69 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more WaterWater | +24.2% |
| Contains more OtherOther | +-2916.7% |
| Contains more ProteinProtein | +54.7% |
| Contains more FatsFats | +1012.2% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.201 g
Monounsaturated fat:
Mono. Fat
0.129 g
Polyunsaturated fat:
Poly. Fat
0.258 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 | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +2471.3% |
| Contains more Poly. FatPolyunsaturated fat | +24.8% |
