Flank steak vs. Sardine — In-Depth Nutrition Comparison
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What are the main differences between flank steak and sardine?
- Flank steak is richer in zinc, vitamin B6, and vitamin B3, while sardine is higher in vitamin B12, selenium, phosphorus, calcium, iron, and copper.
- Sardine's daily need coverage for vitamin B12 is 305% higher.
- Sardine has 4 times less zinc than flank steak. Flank steak has 4.9mg of zinc, while sardine has 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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
119%
Minerals Daily Need Coverage Score
54%
94%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 1.867g)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 63mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 251mg)
Which food is cheaper?
Flank steak is cheaper (difference - $7)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)