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  6. Flank steak vs. Salmon raw

Flank steak vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between flank steak and salmon raw

  • Flank steak is richer in zinc and iron, yet salmon raw is richer in vitamin B12, vitamin B5, vitamin B2, copper, vitamin B6, selenium, and vitamin B1.
  • Daily need coverage for vitamin B12 for salmon raw is 65% higher.
  • Flank steak contains 8 times more zinc than salmon raw. Flank steak contains 4.9mg of zinc, while salmon raw contains 0.64mg.
  • Salmon raw contains less saturated fat.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, salmon, Atlantic, wild, raw.

Infographic

Flank steak vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +66.7%
Contains more IronIron +117.5%
Contains more ZincZinc +665.6%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +44.5%
Contains more CopperCopper +204.9%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +24.1%
~equal in Phosphorus ~200mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +201.3%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B5Vitamin B5 +205.3%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin B12Vitamin B12 +95.1%
Contains more FolateFolate +177.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.86mg

All nutrients comparison - raw data values

Nutrient Flank steak Salmon raw DV% diff.
Vitamin B12 1.63µg 3.18µg 65%
Zinc 4.9mg 0.64mg 39%
Vitamin B5 0.545mg 1.664mg 22%
Copper 0.082mg 0.25mg 19%
Vitamin B2 0.133mg 0.38mg 19%
Choline 105.4mg 19%
Vitamin B6 0.579mg 0.818mg 18%
Protein 27.66g 19.84g 16%
Polyunsaturated fat 0.322g 2.539g 15%
Selenium 29.4µg 36.5µg 13%
Vitamin B1 0.075mg 0.226mg 13%
Iron 1.74mg 0.8mg 12%
Saturated fat 3.395g 0.981g 11%
Cholesterol 79mg 55mg 8%
Potassium 339mg 490mg 4%
Folate 9µg 25µg 4%
Monounsaturated fat 3.317g 2.103g 3%
Calories 192kcal 142kcal 3%
Vitamin B3 7.363mg 7.86mg 3%
Vitamin E 0.38mg 3%
Fats 8.23g 6.34g 3%
Vitamin A 0µg 12µg 1%
Vitamin K 1.4µg 1%
Sodium 56mg 44mg 1%
Phosphorus 210mg 200mg 1%
Calcium 20mg 12mg 1%
Magnesium 23mg 29mg 1%
Manganese 0.009mg 0.016mg 0%
Tryptophan 0.182mg 0.222mg 0%
Threonine 1.105mg 0.87mg 0%
Isoleucine 1.259mg 0.914mg 0%
Leucine 2.201mg 1.613mg 0%
Lysine 2.338mg 1.822mg 0%
Methionine 0.72mg 0.587mg 0%
Phenylalanine 1.093mg 0.775mg 0%
Valine 1.372mg 1.022mg 0%
Histidine 0.883mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +39.4%
Contains more FatsFats +29.8%
~equal in Carbs ~0g
~equal in Water ~68.5g
~equal in Other ~5.32g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +57.7%
Contains less Sat. FatSaturated fat -71.1%
Contains more Poly. FatPolyunsaturated fat +688.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.