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  6. Salmon raw vs. Flank steak

Salmon raw vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between salmon raw and flank steak

  • Salmon raw is richer in vitamin B12, vitamin B5, vitamin B2, copper, vitamin B6, selenium, and vitamin B1, yet flank steak is richer in zinc and iron.
  • Daily need coverage for vitamin B12 for salmon raw is 65% higher.
  • Salmon raw contains 3 times more vitamin B5 than flank steak. Salmon raw contains 1.664mg of vitamin B5, while flank steak contains 0.545mg.
  • Salmon raw contains less saturated fat.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +26.1%
Contains more PotassiumPotassium +44.5%
Contains more CopperCopper +204.9%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +24.1%
Contains more CalciumCalcium +66.7%
Contains more IronIron +117.5%
Contains more ZincZinc +665.6%
~equal in Phosphorus ~210mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 +201.3%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B5Vitamin B5 +205.3%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin B12Vitamin B12 +95.1%
Contains more FolateFolate +177.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.363mg

All nutrients comparison - raw data values

Nutrient Salmon raw Flank steak DV% diff.
Vitamin B12 3.18µg 1.63µg 65%
Zinc 0.64mg 4.9mg 39%
Vitamin B5 1.664mg 0.545mg 22%
Copper 0.25mg 0.082mg 19%
Vitamin B2 0.38mg 0.133mg 19%
Choline 105.4mg 19%
Vitamin B6 0.818mg 0.579mg 18%
Protein 19.84g 27.66g 16%
Polyunsaturated fat 2.539g 0.322g 15%
Selenium 36.5µg 29.4µg 13%
Vitamin B1 0.226mg 0.075mg 13%
Iron 0.8mg 1.74mg 12%
Saturated fat 0.981g 3.395g 11%
Cholesterol 55mg 79mg 8%
Potassium 490mg 339mg 4%
Folate 25µg 9µg 4%
Monounsaturated fat 2.103g 3.317g 3%
Calories 142kcal 192kcal 3%
Vitamin B3 7.86mg 7.363mg 3%
Vitamin E 0.38mg 3%
Fats 6.34g 8.23g 3%
Vitamin A 12µg 0µg 1%
Vitamin K 1.4µg 1%
Sodium 44mg 56mg 1%
Phosphorus 200mg 210mg 1%
Calcium 12mg 20mg 1%
Magnesium 29mg 23mg 1%
Manganese 0.016mg 0.009mg 0%
Tryptophan 0.222mg 0.182mg 0%
Threonine 0.87mg 1.105mg 0%
Isoleucine 0.914mg 1.259mg 0%
Leucine 1.613mg 2.201mg 0%
Lysine 1.822mg 2.338mg 0%
Methionine 0.587mg 0.72mg 0%
Phenylalanine 0.775mg 1.093mg 0%
Valine 1.022mg 1.372mg 0%
Histidine 0.584mg 0.883mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more OtherOther +-8966.7%
Contains more ProteinProtein +39.4%
Contains more FatsFats +29.8%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -71.1%
Contains more Poly. FatPolyunsaturated fat +688.5%
Contains more Mono. FatMonounsaturated fat +57.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.