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  6. Flank steak vs. Mackerel

Flank steak vs. Mackerel — In-Depth Nutrition Comparison

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How are flank steak and mackerel different?

  • Flank steak is richer in zinc, vitamin B3, and vitamin B6, while mackerel is higher in vitamin B12, selenium, vitamin E, magnesium, and phosphorus.
  • Mackerel covers your daily need for vitamin B12, 432% more than flank steak.
  • Flank steak contains 4 times more zinc than mackerel. Flank steak contains 4.9mg of zinc, while mackerel contains 1.1mg.
  • Flank steak is lower in saturated fat.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, mackerel, salted types were used in this article.

Infographic

Flank steak vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +24.3%
Contains more ZincZinc +345.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +53.4%
Contains more CopperCopper +22%
Contains more PhosphorusPhosphorus +21%
Contains more SeleniumSelenium +149.7%

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.
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +123.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +526.3%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B12Vitamin B12 +636.2%
Contains more Vitamin KVitamin K +457.1%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Choline ~101.6mg

All nutrients comparison - raw data values

Nutrient Flank steak Mackerel DV% diff.
Vitamin B12 1.63µg 12µg 432%
Sodium 56mg 4450mg 191%
Vitamin D 1006IU 126%
Vitamin D 25.2µg 126%
Selenium 29.4µg 73.4µg 80%
Polyunsaturated fat 0.322g 6.21g 39%
Zinc 4.9mg 1.1mg 35%
Fats 8.23g 25.1g 26%
Vitamin B3 7.363mg 3.3mg 25%
Protein 27.66g 18.5g 18%
Saturated fat 3.395g 7.148g 17%
Monounsaturated fat 3.317g 8.32g 13%
Vitamin B6 0.579mg 0.41mg 13%
Vitamin E 0.38mg 2.38mg 13%
Vitamin B5 0.545mg 11%
Magnesium 23mg 60mg 9%
Calories 192kcal 305kcal 6%
Phosphorus 210mg 254mg 6%
Cholesterol 79mg 95mg 5%
Vitamin B1 0.075mg 0.02mg 5%
Vitamin A 0µg 47µg 5%
Vitamin K 1.4µg 7.8µg 5%
Potassium 339mg 520mg 5%
Calcium 20mg 66mg 5%
Vitamin B2 0.133mg 0.19mg 4%
Iron 1.74mg 1.4mg 4%
Copper 0.082mg 0.1mg 2%
Folate 9µg 15µg 2%
Choline 105.4mg 101.6mg 1%
Manganese 0.009mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +49.5%
Contains more WaterWater +49.2%
Contains more FatsFats +205%
~equal in Carbs ~0g
~equal in Other ~13.4g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -52.5%
Contains more Mono. FatMonounsaturated fat +150.8%
Contains more Poly. FatPolyunsaturated fat +1828.6%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.