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Fish soup vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between fish soup and flank steak

  • Fish soup has less selenium, zinc, vitamin B6, vitamin B12, vitamin B3, phosphorus, iron, and choline.
  • Flank steak's daily need coverage for selenium is 52% more.
  • Fish soup is lower in saturated fat.

The food varieties used in the comparison are Soup, stock, fish, home-prepared and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
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 ManganeseManganese +477.8%
Contains more MagnesiumMagnesium +228.6%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +135.4%
Contains more IronIron +17300%
Contains more CopperCopper +41.4%
Contains more ZincZinc +8066.7%
Contains more PhosphorusPhosphorus +275%
Contains less SodiumSodium -64.1%
Contains more SeleniumSelenium +2840%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +520.8%
Contains more Vitamin B5Vitamin B5 +65.7%
Contains more Vitamin B6Vitamin B6 +1464.9%
Contains more Vitamin B12Vitamin B12 +136.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +1405.7%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 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 +50.5%
Contains more OtherOther +-650%
Contains more ProteinProtein +1123.9%
Contains more FatsFats +916%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 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 -94%
Contains more Mono. FatMonounsaturated fat +1305.5%
Contains more Poly. FatPolyunsaturated fat +133.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish soup Flank steak
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fish soup Flank steak DV% diff.
Selenium 1µg 29.4µg 52%
Protein 2.26g 27.66g 51%
Zinc 0.06mg 4.9mg 44%
Vitamin B6 0.037mg 0.579mg 42%
Vitamin B12 0.69µg 1.63µg 39%
Vitamin B3 1.186mg 7.363mg 39%
Cholesterol 1mg 79mg 26%
Iron 0.01mg 1.74mg 22%
Phosphorus 56mg 210mg 22%
Choline 7mg 105.4mg 18%
Saturated fat 0.203g 3.395g 15%
Fats 0.81g 8.23g 11%
Calories 16kcal 192kcal 9%
Monounsaturated fat 0.236g 3.317g 8%
Potassium 144mg 339mg 6%
Vitamin B2 0.076mg 0.133mg 4%
Vitamin B5 0.329mg 0.545mg 4%
Vitamin B1 0.033mg 0.075mg 4%
Sodium 156mg 56mg 4%
Magnesium 7mg 23mg 4%
Copper 0.058mg 0.082mg 3%
Manganese 0.052mg 0.009mg 2%
Folate 2µg 9µg 2%
Calcium 3mg 20mg 2%
Vitamin E 0.17mg 0.38mg 1%
Vitamin K 0µg 1.4µg 1%
Polyunsaturated fat 0.138g 0.322g 1%
Vitamin C 0.1mg 0mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - EPA 0.035g 0g N/A
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish soup Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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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
13%
Fish soup
49%
Flank steak
Minerals Daily Need Coverage Score
10%
Fish soup
54%
Flank steak

Comparison summary

Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 100mg)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish soup
Fish soup is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Fish soup
Fish soup is lower in Saturated fat (difference - 3.192g)
Which food is lower in glycemic index?
Fish soup
Fish soup is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.