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  6. Flank steak vs. Chinook salmon

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 RAE, and Folate.
  • Chinook salmon covers your daily need of 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.

Infographic

Flank steak vs Chinook salmon 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.
Flank steak
Flank steak
4
:
6
Chinook salmon
Chinook salmon
Contains more Iron +91.2%
Contains more Zinc +775%
Contains more Copper +54.7%
Contains more Calcium +40%
Contains more Magnesium +430.4%
Contains more Phosphorus +76.7%
Contains more Potassium +49%
Contains more Manganese +111.1%
Contains more Selenium +59.2%
Equal in Sodium - 60
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Contains more Iron +91.2%
Contains more Zinc +775%
Contains more Copper +54.7%
Contains more Calcium +40%
Contains more Magnesium +430.4%
Contains more Phosphorus +76.7%
Contains more Potassium +49%
Contains more Manganese +111.1%
Contains more Selenium +59.2%
Equal in Sodium - 60

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.
Flank steak
Flank steak
4
:
7
Chinook salmon
Chinook salmon
Contains more Vitamin B1 +70.5%
Contains more Vitamin B6 +25.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +58.7%
Contains more Folate +288.9%
Contains more Vitamin B12 +76.1%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B6 +25.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +58.7%
Contains more Folate +288.9%
Contains more Vitamin B12 +76.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Chinook salmon
Chinook salmon
Contains more Fats +62.6%
Equal in Protein - 25.72
Equal in Water - 65.6
Equal in Other - -4.7
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more Fats +62.6%
Equal in Protein - 25.72
Equal in Water - 65.6
Equal in Other - -4.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
0
:
3
Chinook salmon
Chinook salmon
Contains more Monounsaturated Fat +73.1%
Contains more Polyunsaturated fat +726.7%
Equal in Saturated Fat - 3.214
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Contains more Monounsaturated Fat +73.1%
Contains more Polyunsaturated fat +726.7%
Equal in Saturated Fat - 3.214

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Chinook salmon Opinion
Protein 27.66g 25.72g Flank steak
Fats 8.23g 13.38g Chinook salmon
Calories 192kcal 231kcal Chinook salmon
Calcium 20mg 28mg Chinook salmon
Iron 1.74mg 0.91mg Flank steak
Magnesium 23mg 122mg Chinook salmon
Phosphorus 210mg 371mg Chinook salmon
Potassium 339mg 505mg Chinook salmon
Sodium 56mg 60mg Flank steak
Zinc 4.9mg 0.56mg Flank steak
Copper 0.082mg 0.053mg Flank steak
Manganese 0.009mg 0.019mg Chinook salmon
Selenium 29.4µg 46.8µg Chinook salmon
Vitamin A 0IU 496IU Chinook salmon
Vitamin A RAE 0µg 149µg Chinook salmon
Vitamin E 0.38mg Flank steak
Vitamin C 0mg 4.1mg Chinook salmon
Vitamin B1 0.075mg 0.044mg Flank steak
Vitamin B2 0.133mg 0.154mg Chinook salmon
Vitamin B3 7.363mg 10.045mg Chinook salmon
Vitamin B5 0.545mg 0.865mg Chinook salmon
Vitamin B6 0.579mg 0.462mg Flank steak
Folate 9µg 35µg Chinook salmon
Vitamin B12 1.63µg 2.87µg Chinook salmon
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.288mg Chinook salmon
Threonine 1.105mg 1.127mg Chinook salmon
Isoleucine 1.259mg 1.185mg Flank steak
Leucine 2.201mg 2.09mg Flank steak
Lysine 2.338mg 2.362mg Chinook salmon
Methionine 0.72mg 0.761mg Chinook salmon
Phenylalanine 1.093mg 1.004mg Flank steak
Valine 1.372mg 1.325mg Flank steak
Histidine 0.883mg 0.757mg Flank steak
Cholesterol 79mg 85mg Flank steak
Saturated Fat 3.395g 3.214g Chinook salmon
Omega-3 - DHA 0g 0.727g Chinook salmon
Omega-3 - EPA 0g 1.01g Chinook salmon
Omega-3 - DPA 0g 0.296g Chinook salmon
Monounsaturated Fat 3.317g 5.742g Chinook salmon
Polyunsaturated fat 0.322g 2.662g Chinook salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Chinook salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
48%
Flank steak
68%
Chinook salmon
Minerals Daily Need Coverage Score
54%
Flank steak
63%
Chinook salmon

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 6mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Chinook salmon
Chinook salmon is lower in Saturated Fat (difference - 0.181g)
Which food is richer in minerals?
Chinook salmon
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.

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.