Flank steak vs. Mackerel — In-Depth Nutrition Comparison
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A recap on differences between flank steak and mackerel
- Flank steak is higher in zinc and vitamin B6, yet mackerel is higher in vitamin B12, selenium, vitamin B2, magnesium, phosphorus, vitamin B5, and vitamin B1.
- Mackerel covers your daily vitamin B12 needs 724% more than flank steak.
- Flank steak contains 5 times more zinc than mackerel. While flank steak contains 4.9mg of zinc, mackerel contains only 0.94mg.
- The amount of saturated fat in flank steak is lower.
Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, mackerel, Atlantic, cooked, dry heat.
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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 CalciumCalcium | +33.3% |
| Contains more ZincZinc | +421.3% |
| Contains less SodiumSodium | -32.5% |
| Contains more MagnesiumMagnesium | +321.7% |
| Contains more PotassiumPotassium | +18.3% |
| Contains more CopperCopper | +14.6% |
| Contains more PhosphorusPhosphorus | +32.4% |
| Contains more ManganeseManganese | +122.2% |
| Contains more SeleniumSelenium | +75.5% |
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 B6Vitamin B6 | +25.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +112% |
| Contains more Vitamin B2Vitamin B2 | +209.8% |
| Contains more Vitamin B5Vitamin B5 | +81.7% |
| Contains more Vitamin B12Vitamin B12 | +1065.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 19µg | 724% |
| Selenium | 29.4µg | 51.6µg | 40% |
| Zinc | 4.9mg | 0.94mg | 36% |
| Polyunsaturated fat | 0.322g | 4.3g | 27% |
| Vitamin B2 | 0.133mg | 0.412mg | 21% |
| Choline | 105.4mg | 19% | |
| Magnesium | 23mg | 97mg | 18% |
| Fats | 8.23g | 17.81g | 15% |
| Phosphorus | 210mg | 278mg | 10% |
| Vitamin B5 | 0.545mg | 0.99mg | 9% |
| Monounsaturated fat | 3.317g | 7.006g | 9% |
| Vitamin B6 | 0.579mg | 0.46mg | 9% |
| Protein | 27.66g | 23.85g | 8% |
| Vitamin B1 | 0.075mg | 0.159mg | 7% |
| Vitamin A | 0µg | 54µg | 6% |
| Saturated fat | 3.395g | 4.176g | 4% |
| Calories | 192kcal | 262kcal | 4% |
| Vitamin E | 0.38mg | 3% | |
| Vitamin B3 | 7.363mg | 6.85mg | 3% |
| Iron | 1.74mg | 1.57mg | 2% |
| Folate | 9µg | 2µg | 2% |
| Potassium | 339mg | 401mg | 2% |
| Sodium | 56mg | 83mg | 1% |
| Copper | 0.082mg | 0.094mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 20mg | 15mg | 1% |
| Cholesterol | 79mg | 75mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Manganese | 0.009mg | 0.02mg | 0% |
| Tryptophan | 0.182mg | 0.267mg | 0% |
| Threonine | 1.105mg | 1.045mg | 0% |
| Isoleucine | 1.259mg | 1.099mg | 0% |
| Leucine | 2.201mg | 1.938mg | 0% |
| Lysine | 2.338mg | 2.19mg | 0% |
| Methionine | 0.72mg | 0.706mg | 0% |
| Phenylalanine | 1.093mg | 0.931mg | 0% |
| Valine | 1.372mg | 1.228mg | 0% |
| Histidine | 0.883mg | 0.702mg | 0% |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | 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:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
| Contains more ProteinProtein | +16% |
| Contains more WaterWater | +20.5% |
| Contains more FatsFats | +116.4% |
~equal in
Carbs
~0g
~equal in
Other
~5.07g
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
4.176 g
Monounsaturated fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -18.7% |
| Contains more Mono. FatMonounsaturated fat | +111.2% |
| Contains more Poly. FatPolyunsaturated fat | +1235.4% |
