Flank steak vs. Clam — In-Depth Nutrition Comparison
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What are the differences between flank steak and clam?
- Flank steak is higher in vitamin B6, vitamin B3, and zinc; however, clam is richer in vitamin B12, copper, selenium, manganese, vitamin C, and vitamin B2.
- Clam's daily need coverage for vitamin B12 is 4053% more.
- Clam contains 5 times less vitamin B6 than flank steak. Flank steak contains 0.579mg of vitamin B6, while clam contains 0.11mg.
- Flank steak has less sodium.
- Flank steak has a lower glycemic index (0) than clam (27).
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Mollusks, clam, mixed species, cooked, moist heat types 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 MagnesiumMagnesium | +27.8% |
| Contains more ZincZinc | +79.5% |
| Contains less SodiumSodium | -95.3% |
| Contains more CalciumCalcium | +360% |
| Contains more PotassiumPotassium | +85.3% |
| Contains more IronIron | +61.5% |
| Contains more CopperCopper | +739% |
| Contains more PhosphorusPhosphorus | +61% |
| Contains more ManganeseManganese | +11011.1% |
| Contains more SeleniumSelenium | +117.7% |
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 B3Vitamin B3 | +119.5% |
| Contains more Vitamin B6Vitamin B6 | +426.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +220.3% |
| Contains more Vitamin B5Vitamin B5 | +24.8% |
| Contains more Vitamin B12Vitamin B12 | +5966.9% |
| Contains more FolateFolate | +222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 98.89µg | 4053% |
| Copper | 0.082mg | 0.688mg | 67% |
| Selenium | 29.4µg | 64µg | 63% |
| Sodium | 56mg | 1202mg | 50% |
| Manganese | 0.009mg | 1mg | 43% |
| Vitamin B6 | 0.579mg | 0.11mg | 36% |
| Vitamin B3 | 7.363mg | 3.354mg | 25% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Vitamin B2 | 0.133mg | 0.426mg | 23% |
| Zinc | 4.9mg | 2.73mg | 20% |
| Vitamin A | 0µg | 171µg | 19% |
| Choline | 105.4mg | 19% | |
| Phosphorus | 210mg | 338mg | 18% |
| Saturated fat | 3.395g | 0.188g | 15% |
| Iron | 1.74mg | 2.81mg | 13% |
| Fats | 8.23g | 1.95g | 10% |
| Potassium | 339mg | 628mg | 9% |
| Monounsaturated fat | 3.317g | 0.172g | 8% |
| Calcium | 20mg | 92mg | 7% |
| Vitamin B1 | 0.075mg | 0.15mg | 6% |
| Folate | 9µg | 29µg | 5% |
| Cholesterol | 79mg | 67mg | 4% |
| Protein | 27.66g | 25.55g | 4% |
| Vitamin E | 0.38mg | 3% | |
| Vitamin B5 | 0.545mg | 0.68mg | 3% |
| Polyunsaturated fat | 0.322g | 0.552g | 2% |
| Calories | 192kcal | 148kcal | 2% |
| Carbs | 0g | 5.13g | 2% |
| Vitamin K | 1.4µg | 1% | |
| Magnesium | 23mg | 18mg | 1% |
| Net carbs | 0g | 5.13g | N/A |
| Tryptophan | 0.182mg | 0.286mg | 0% |
| Threonine | 1.105mg | 1.099mg | 0% |
| Isoleucine | 1.259mg | 1.112mg | 0% |
| Leucine | 2.201mg | 1.798mg | 0% |
| Lysine | 2.338mg | 1.909mg | 0% |
| Methionine | 0.72mg | 0.576mg | 0% |
| Phenylalanine | 1.093mg | 0.915mg | 0% |
| Valine | 1.372mg | 1.116mg | 0% |
| Histidine | 0.883mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
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:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more FatsFats | +322.1% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~25.55g
~equal in
Water
~63.64g
~equal in
Other
~3.73g
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
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains more Mono. FatMonounsaturated fat | +1828.5% |
| Contains less Sat. FatSaturated fat | -94.5% |
| Contains more Poly. FatPolyunsaturated fat | +71.4% |
