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  6. Sea bass vs. Flank steak

Sea bass vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between sea bass and flank steak?

  • Sea bass is richer in vitamin B12, selenium, and magnesium, while flank steak is higher in zinc, vitamin B3, vitamin B6, iron, and vitamin B2.
  • Sea bass's daily need coverage for vitamin B12 is 116% higher.
  • Flank steak has 2 times less magnesium than sea bass. Sea bass has 51mg of magnesium, while flank steak has 23mg.
  • Flank steak is lower in cholesterol.

We used Fish, bass, striped, cooked, dry heat and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 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 +121.7%
Contains more PhosphorusPhosphorus +21%
Contains more ManganeseManganese +111.1%
Contains more SeleniumSelenium +59.2%
Contains more IronIron +61.1%
Contains more CopperCopper +105%
Contains more ZincZinc +860.8%
Contains less SodiumSodium -36.4%
~equal in Calcium ~20mg
~equal in Potassium ~339mg

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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B12Vitamin B12 +170.6%
Contains more Vitamin B2Vitamin B2 +259.5%
Contains more Vitamin B3Vitamin B3 +187.8%
Contains more Vitamin B6Vitamin B6 +67.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Sea bass Flank steak DV% diff.
Vitamin B12 4.41µg 1.63µg 116%
Zinc 0.51mg 4.9mg 40%
Selenium 46.8µg 29.4µg 32%
Vitamin B3 2.558mg 7.363mg 30%
Choline 105.4mg 19%
Vitamin B6 0.346mg 0.579mg 18%
Saturated fat 0.65g 3.395g 12%
Protein 22.73g 27.66g 10%
Fats 2.99g 8.23g 8%
Cholesterol 103mg 79mg 8%
Iron 1.08mg 1.74mg 8%
Vitamin B2 0.037mg 0.133mg 7%
Magnesium 51mg 23mg 7%
Phosphorus 254mg 210mg 6%
Monounsaturated fat 0.846g 3.317g 6%
Vitamin B5 0.865mg 0.545mg 6%
Copper 0.04mg 0.082mg 5%
Polyunsaturated fat 1.005g 0.322g 5%
Calories 124kcal 192kcal 3%
Vitamin B1 0.115mg 0.075mg 3%
Vitamin E 0.38mg 3%
Vitamin A 31µg 0µg 3%
Vitamin K 1.4µg 1%
Sodium 88mg 56mg 1%
Calcium 19mg 20mg 0%
Potassium 328mg 339mg 0%
Manganese 0.019mg 0.009mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.255mg 0.182mg 0%
Threonine 0.997mg 1.105mg 0%
Isoleucine 1.047mg 1.259mg 0%
Leucine 1.848mg 2.201mg 0%
Lysine 2.088mg 2.338mg 0%
Methionine 0.673mg 0.72mg 0%
Phenylalanine 0.887mg 1.093mg 0%
Valine 1.171mg 1.372mg 0%
Histidine 0.669mg 0.883mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +14.3%
Contains more OtherOther +-1633.3%
Contains more ProteinProtein +21.7%
Contains more FatsFats +175.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 -80.9%
Contains more Poly. FatPolyunsaturated fat +212.1%
Contains more Mono. FatMonounsaturated fat +292.1%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.