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  6. Flank steak vs. Crab meat

Flank steak vs. Crab meat — In-Depth Nutrition Comparison

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A recap on differences between flank steak and crab meat

  • Flank steak is higher in vitamin B3, vitamin B6, and iron, yet crab meat is higher in vitamin B12, copper, zinc, selenium, and folate.
  • Crab meat covers your daily vitamin B12 needs 411% more than flank steak.
  • Flank steak contains 26 times more saturated fat than crab meat. While flank steak contains 3.395g of saturated fat, crab meat contains only 0.133g.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Flank steak vs Crab meat 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +128.9%
Contains less SodiumSodium -94.8%
Contains more MagnesiumMagnesium +173.9%
Contains more CalciumCalcium +195%
Contains more CopperCopper +1341.5%
Contains more ZincZinc +55.5%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +36.1%

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +449.5%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +605.5%
Contains more FolateFolate +466.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Crab meat DV% diff.
Vitamin B12 1.63µg 11.5µg 411%
Copper 0.082mg 1.182mg 122%
Sodium 56mg 1072mg 44%
Vitamin B3 7.363mg 1.34mg 38%
Vitamin B6 0.579mg 0.18mg 31%
Zinc 4.9mg 7.62mg 25%
Selenium 29.4µg 40µg 19%
Choline 105.4mg 19%
Protein 27.66g 19.35g 17%
Saturated fat 3.395g 0.133g 15%
Iron 1.74mg 0.76mg 12%
Folate 9µg 51µg 11%
Phosphorus 210mg 280mg 10%
Magnesium 23mg 63mg 10%
Fats 8.23g 1.54g 10%
Cholesterol 79mg 53mg 9%
Monounsaturated fat 3.317g 0.185g 8%
Vitamin C 0mg 7.6mg 8%
Vitamin B2 0.133mg 0.055mg 6%
Calories 192kcal 97kcal 5%
Calcium 20mg 59mg 4%
Vitamin B5 0.545mg 0.4mg 3%
Vitamin E 0.38mg 3%
Vitamin B1 0.075mg 0.053mg 2%
Potassium 339mg 262mg 2%
Vitamin K 1.4µg 1%
Manganese 0.009mg 0.04mg 1%
Vitamin A 0µg 9µg 1%
Polyunsaturated fat 0.322g 0.536g 1%
Tryptophan 0.182mg 0.269mg 0%
Threonine 1.105mg 0.783mg 0%
Isoleucine 1.259mg 0.938mg 0%
Leucine 2.201mg 1.536mg 0%
Lysine 2.338mg 1.684mg 0%
Methionine 0.72mg 0.545mg 0%
Phenylalanine 1.093mg 0.817mg 0%
Valine 1.372mg 0.91mg 0%
Histidine 0.883mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +42.9%
Contains more FatsFats +434.4%
Contains more WaterWater +20.9%
~equal in Carbs ~0g
~equal in Other ~1.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +1693%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +66.5%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.