Sardines vs. Flank steak — In-Depth Nutrition Comparison
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What are the main differences between sardines and flank steak?
- Sardines are richer in vitamin B12, selenium, phosphorus, calcium, iron, and copper, while flank steak is higher in zinc, vitamin B6, and vitamin B3.
- Sardines' daily need coverage for vitamin B12 is 305% higher.
- Flank steak has 19 times less calcium than sardines. Sardines have 382mg of calcium, while flank steak has 20mg.
- Flank steak is lower in cholesterol.
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.
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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 | +69.6% |
| Contains more CalciumCalcium | +1810% |
| Contains more PotassiumPotassium | +17.1% |
| Contains more IronIron | +67.8% |
| Contains more CopperCopper | +126.8% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +1100% |
| Contains more SeleniumSelenium | +79.3% |
| Contains more ZincZinc | +274% |
| Contains less SodiumSodium | -81.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +436.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +70.7% |
| Contains more Vitamin B5Vitamin B5 | +17.8% |
| Contains more Vitamin B12Vitamin B12 | +448.5% |
| Contains more Vitamin KVitamin K | +85.7% |
| Contains more Vitamin B3Vitamin B3 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +246.7% |
| Contains more CholineCholine | +40.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 1.63µg | 305% |
| Selenium | 52.7µg | 29.4µg | 42% |
| Phosphorus | 490mg | 210mg | 40% |
| Calcium | 382mg | 20mg | 36% |
| Zinc | 1.31mg | 4.9mg | 33% |
| Vitamin B6 | 0.167mg | 0.579mg | 32% |
| Polyunsaturated fat | 5.148g | 0.322g | 32% |
| Vitamin D | 4.8µg | 24% | |
| Vitamin D | 193IU | 24% | |
| Cholesterol | 142mg | 79mg | 21% |
| Iron | 2.92mg | 1.74mg | 15% |
| Vitamin B3 | 5.245mg | 7.363mg | 13% |
| Copper | 0.186mg | 0.082mg | 12% |
| Sodium | 307mg | 56mg | 11% |
| Vitamin E | 2.04mg | 0.38mg | 11% |
| Saturated fat | 1.528g | 3.395g | 8% |
| Vitamin B2 | 0.227mg | 0.133mg | 7% |
| Choline | 75mg | 105.4mg | 6% |
| Protein | 24.62g | 27.66g | 6% |
| Fats | 11.45g | 8.23g | 5% |
| Manganese | 0.108mg | 0.009mg | 4% |
| Magnesium | 39mg | 23mg | 4% |
| Vitamin A | 32µg | 0µg | 4% |
| Potassium | 397mg | 339mg | 2% |
| Vitamin B5 | 0.642mg | 0.545mg | 2% |
| Monounsaturated fat | 3.869g | 3.317g | 1% |
| Calories | 208kcal | 192kcal | 1% |
| Vitamin K | 2.6µg | 1.4µg | 1% |
| Vitamin B1 | 0.08mg | 0.075mg | 0% |
| Folate | 10µg | 9µg | 0% |
| Tryptophan | 0.276mg | 0.182mg | 0% |
| Threonine | 1.079mg | 1.105mg | 0% |
| Isoleucine | 1.134mg | 1.259mg | 0% |
| Leucine | 2.001mg | 2.201mg | 0% |
| Lysine | 2.26mg | 2.338mg | 0% |
| Methionine | 0.729mg | 0.72mg | 0% |
| Phenylalanine | 0.961mg | 1.093mg | 0% |
| Valine | 1.268mg | 1.372mg | 0% |
| Histidine | 0.725mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.473g | 0g | N/A |
| Omega-3 - DHA | 0.509g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +39.1% |
| Contains more OtherOther | +-7300% |
| Contains more ProteinProtein | +12.3% |
~equal in
Carbs
~0g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 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 | -55% |
| Contains more Mono. FatMonounsaturated fat | +16.6% |
| Contains more Poly. FatPolyunsaturated fat | +1498.8% |
