Flank steak vs. Sardines — In-Depth Nutrition Comparison
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What are the main differences between flank steak and sardines?
- Flank steak is richer in zinc, vitamin B6, and vitamin B3, while sardines are higher in vitamin B12, selenium, phosphorus, calcium, iron, and copper.
- Sardines' daily need coverage for vitamin B12 is 305% higher.
- Sardines have 4 times less zinc than flank steak. Flank steak has 4.9mg of zinc, while sardines have 1.31mg.
- Flank steak is lower in cholesterol.
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.
Infographic
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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 ZincZinc | +274% |
| Contains less SodiumSodium | -81.8% |
| Contains more MagnesiumMagnesium | +69.6% |
| Contains more CalciumCalcium | +1810% |
| Contains more PotassiumPotassium | +17.1% |
| Contains more IronIron | +67.8% |
| Contains more CopperCopper | +126.8% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +1100% |
| Contains more SeleniumSelenium | +79.3% |
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 B3Vitamin B3 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +246.7% |
| Contains more CholineCholine | +40.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +436.8% |
| Contains more Vitamin B2Vitamin B2 | +70.7% |
| Contains more Vitamin B5Vitamin B5 | +17.8% |
| Contains more Vitamin B12Vitamin B12 | +448.5% |
| Contains more Vitamin KVitamin K | +85.7% |
| Contains more FolateFolate | +11.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 8.94µg | 305% |
| Selenium | 29.4µg | 52.7µg | 42% |
| Phosphorus | 210mg | 490mg | 40% |
| Calcium | 20mg | 382mg | 36% |
| Zinc | 4.9mg | 1.31mg | 33% |
| Vitamin B6 | 0.579mg | 0.167mg | 32% |
| Polyunsaturated fat | 0.322g | 5.148g | 32% |
| Vitamin D | 4.8µg | 24% | |
| Vitamin D | 193IU | 24% | |
| Cholesterol | 79mg | 142mg | 21% |
| Iron | 1.74mg | 2.92mg | 15% |
| Vitamin B3 | 7.363mg | 5.245mg | 13% |
| Copper | 0.082mg | 0.186mg | 12% |
| Sodium | 56mg | 307mg | 11% |
| Vitamin E | 0.38mg | 2.04mg | 11% |
| Saturated fat | 3.395g | 1.528g | 8% |
| Vitamin B2 | 0.133mg | 0.227mg | 7% |
| Choline | 105.4mg | 75mg | 6% |
| Protein | 27.66g | 24.62g | 6% |
| Fats | 8.23g | 11.45g | 5% |
| Manganese | 0.009mg | 0.108mg | 4% |
| Magnesium | 23mg | 39mg | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Potassium | 339mg | 397mg | 2% |
| Vitamin B5 | 0.545mg | 0.642mg | 2% |
| Monounsaturated fat | 3.317g | 3.869g | 1% |
| Calories | 192kcal | 208kcal | 1% |
| Vitamin K | 1.4µg | 2.6µg | 1% |
| Vitamin B1 | 0.075mg | 0.08mg | 0% |
| Folate | 9µg | 10µg | 0% |
| Tryptophan | 0.182mg | 0.276mg | 0% |
| Threonine | 1.105mg | 1.079mg | 0% |
| Isoleucine | 1.259mg | 1.134mg | 0% |
| Leucine | 2.201mg | 2.001mg | 0% |
| Lysine | 2.338mg | 2.26mg | 0% |
| Methionine | 0.72mg | 0.729mg | 0% |
| Phenylalanine | 1.093mg | 0.961mg | 0% |
| Valine | 1.372mg | 1.268mg | 0% |
| Histidine | 0.883mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | 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:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more ProteinProtein | +12.3% |
| Contains more FatsFats | +39.1% |
~equal in
Carbs
~0g
~equal in
Water
~59.61g
~equal in
Other
~4.32g
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
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains less Sat. FatSaturated fat | -55% |
| Contains more Mono. FatMonounsaturated fat | +16.6% |
| Contains more Poly. FatPolyunsaturated fat | +1498.8% |
