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  6. Flank steak vs. Sea bass

Flank steak vs. Sea bass — In-Depth Nutrition Comparison

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What are the main differences between flank steak and sea bass?

  • Flank steak is richer in zinc, vitamin B3, vitamin B6, iron, and vitamin B2, while sea bass is higher in vitamin B12, selenium, and magnesium.
  • Sea bass's daily need coverage for vitamin B12 is 116% higher.
  • Sea bass has 10 times less zinc than flank steak. Flank steak has 4.9mg of zinc, while sea bass has 0.51mg.
  • Sea bass is lower in saturated fat.

We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, bass, striped, cooked, dry heat types in this comparison.

Infographic

Flank steak vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more IronIron +61.1%
Contains more CopperCopper +105%
Contains more ZincZinc +860.8%
Contains less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +121.7%
Contains more PhosphorusPhosphorus +21%
Contains more ManganeseManganese +111.1%
Contains more SeleniumSelenium +59.2%
~equal in Calcium ~19mg
~equal in Potassium ~328mg

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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +259.5%
Contains more Vitamin B3Vitamin B3 +187.8%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B12Vitamin B12 +170.6%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Sea bass DV% diff.
Vitamin B12 1.63µg 4.41µg 116%
Zinc 4.9mg 0.51mg 40%
Selenium 29.4µg 46.8µg 32%
Vitamin B3 7.363mg 2.558mg 30%
Choline 105.4mg 19%
Vitamin B6 0.579mg 0.346mg 18%
Saturated fat 3.395g 0.65g 12%
Protein 27.66g 22.73g 10%
Fats 8.23g 2.99g 8%
Cholesterol 79mg 103mg 8%
Iron 1.74mg 1.08mg 8%
Vitamin B2 0.133mg 0.037mg 7%
Magnesium 23mg 51mg 7%
Phosphorus 210mg 254mg 6%
Monounsaturated fat 3.317g 0.846g 6%
Vitamin B5 0.545mg 0.865mg 6%
Copper 0.082mg 0.04mg 5%
Polyunsaturated fat 0.322g 1.005g 5%
Calories 192kcal 124kcal 3%
Vitamin B1 0.075mg 0.115mg 3%
Vitamin E 0.38mg 3%
Vitamin A 0µg 31µg 3%
Vitamin K 1.4µg 1%
Sodium 56mg 88mg 1%
Calcium 20mg 19mg 0%
Potassium 339mg 328mg 0%
Manganese 0.009mg 0.019mg 0%
Folate 9µg 10µg 0%
Tryptophan 0.182mg 0.255mg 0%
Threonine 1.105mg 0.997mg 0%
Isoleucine 1.259mg 1.047mg 0%
Leucine 2.201mg 1.848mg 0%
Lysine 2.338mg 2.088mg 0%
Methionine 0.72mg 0.673mg 0%
Phenylalanine 1.093mg 0.887mg 0%
Valine 1.372mg 1.171mg 0%
Histidine 0.883mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more ProteinProtein +21.7%
Contains more FatsFats +175.3%
Contains more WaterWater +14.3%
~equal in Carbs ~0g
~equal in Other ~0.92g

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +292.1%
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +212.1%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.