Flank steak vs. Chinook salmon — In-Depth Nutrition Comparison
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How are flank steak and chinook salmon different?
- Flank steak is richer in zinc, iron, and vitamin B6, while chinook salmon is higher in vitamin B12, selenium, magnesium, phosphorus, vitamin B3, vitamin A, and folate.
- Chinook salmon covers your daily need for vitamin B12, 52% more than flank steak.
- Flank steak contains 9 times more zinc than chinook salmon. Flank steak contains 4.9mg of zinc, while chinook salmon contains 0.56mg.
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, salmon, chinook, cooked, dry heat types were 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 IronIron | +91.2% |
| Contains more CopperCopper | +54.7% |
| Contains more ZincZinc | +775% |
| Contains more MagnesiumMagnesium | +430.4% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +49% |
| Contains more PhosphorusPhosphorus | +76.7% |
| Contains more ManganeseManganese | +111.1% |
| Contains more SeleniumSelenium | +59.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70.5% |
| Contains more Vitamin B6Vitamin B6 | +25.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +36.4% |
| Contains more Vitamin B5Vitamin B5 | +58.7% |
| Contains more Vitamin B12Vitamin B12 | +76.1% |
| Contains more FolateFolate | +288.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
| Contains more FatsFats | +62.6% |
~equal in
Protein
~25.72g
~equal in
Carbs
~0g
~equal in
Water
~65.6g
~equal in
Other
~-4.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
3.214 g
Monounsaturated fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
| Contains more Mono. FatMonounsaturated fat | +73.1% |
| Contains more Poly. FatPolyunsaturated fat | +726.7% |
~equal in
Saturated fat
~3.214g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 2.87µg | 52% |
| Zinc | 4.9mg | 0.56mg | 39% |
| Selenium | 29.4µg | 46.8µg | 32% |
| Magnesium | 23mg | 122mg | 24% |
| Phosphorus | 210mg | 371mg | 23% |
| Choline | 105.4mg | 19% | |
| Vitamin A | 0µg | 149µg | 17% |
| Vitamin B3 | 7.363mg | 10.045mg | 17% |
| Polyunsaturated fat | 0.322g | 2.662g | 16% |
| Iron | 1.74mg | 0.91mg | 10% |
| Vitamin B6 | 0.579mg | 0.462mg | 9% |
| Fats | 8.23g | 13.38g | 8% |
| Folate | 9µg | 35µg | 7% |
| Vitamin B5 | 0.545mg | 0.865mg | 6% |
| Monounsaturated fat | 3.317g | 5.742g | 6% |
| Potassium | 339mg | 505mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Protein | 27.66g | 25.72g | 4% |
| Vitamin E | 0.38mg | 3% | |
| Copper | 0.082mg | 0.053mg | 3% |
| Vitamin B1 | 0.075mg | 0.044mg | 3% |
| Calories | 192kcal | 231kcal | 2% |
| Cholesterol | 79mg | 85mg | 2% |
| Vitamin B2 | 0.133mg | 0.154mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Saturated fat | 3.395g | 3.214g | 1% |
| Calcium | 20mg | 28mg | 1% |
| Sodium | 56mg | 60mg | 0% |
| Manganese | 0.009mg | 0.019mg | 0% |
| Tryptophan | 0.182mg | 0.288mg | 0% |
| Threonine | 1.105mg | 1.127mg | 0% |
| Isoleucine | 1.259mg | 1.185mg | 0% |
| Leucine | 2.201mg | 2.09mg | 0% |
| Lysine | 2.338mg | 2.362mg | 0% |
| Methionine | 0.72mg | 0.761mg | 0% |
| Phenylalanine | 1.093mg | 1.004mg | 0% |
| Valine | 1.372mg | 1.325mg | 0% |
| Histidine | 0.883mg | 0.757mg | 0% |
| Omega-3 - EPA | 0g | 1.01g | N/A |
| Omega-3 - DHA | 0g | 0.727g | N/A |
| Omega-3 - DPA | 0g | 0.296g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
49%
65%
Minerals Daily Need Coverage Score
54%
63%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 4mg)
Which food is cheaper?
Flank steak is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Chinook salmon is lower in Saturated fat (difference - 0.181g)
Which food is richer in minerals?
Chinook salmon is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.