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Flank steak vs. Fish sauce — In-Depth Nutrition Comparison

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What are the differences between flank steak and fish sauce?

  • Flank steak is higher in vitamin B12, zinc, selenium, vitamin B3, phosphorus, and choline; however, fish sauce is richer in magnesium.
  • Fish sauce's daily need coverage for sodium is 339% more.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Sauce, fish, ready-to-serve types in this article.

Infographic

Flank steak vs Fish sauce 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.
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +123.1%
Contains more CopperCopper +64%
Contains more ZincZinc +2350%
Contains more PhosphorusPhosphorus +2900%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +223.1%
Contains more MagnesiumMagnesium +660.9%
Contains more CalciumCalcium +115%
Contains more ManganeseManganese +2488.9%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +525%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +218.3%
Contains more Vitamin B5Vitamin B5 +361.9%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin B12Vitamin B12 +239.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +698.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +466.7%
~equal in Vitamin D ~0µg

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +446.6%
Contains more FatsFats +82200%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.8%
~equal in Other ~20.22g

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +165750%
Contains more Poly. FatPolyunsaturated fat +10633.3%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Fish sauce
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Fish sauce DV% diff.
Sodium 56mg 7851mg 339%
Vitamin B12 1.63µg 0.48µg 48%
Protein 27.66g 5.06g 45%
Zinc 4.9mg 0.2mg 43%
Selenium 29.4µg 9.1µg 37%
Magnesium 23mg 175mg 36%
Vitamin B3 7.363mg 2.313mg 32%
Phosphorus 210mg 7mg 29%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 13.2mg 17%
Saturated fat 3.395g 0.003g 15%
Vitamin B6 0.579mg 0.396mg 14%
Fats 8.23g 0.01g 13%
Iron 1.74mg 0.78mg 12%
Folate 9µg 51µg 11%
Manganese 0.009mg 0.233mg 10%
Vitamin B5 0.545mg 0.118mg 9%
Monounsaturated fat 3.317g 0.002g 8%
Calories 192kcal 35kcal 8%
Vitamin B2 0.133mg 0.057mg 6%
Vitamin B1 0.075mg 0.012mg 5%
Copper 0.082mg 0.05mg 4%
Vitamin E 0.38mg 0mg 3%
Calcium 20mg 43mg 2%
Polyunsaturated fat 0.322g 0.003g 2%
Potassium 339mg 288mg 2%
Vitamin K 1.4µg 0µg 1%
Carbs 0g 3.64g 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 3.64g N/A
Sugar 0g 3.64g N/A
Vitamin A 0µg 4µg 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 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Flank steak
20%
Fish sauce
Minerals Daily Need Coverage Score
54%
Flank steak
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 7795mg)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 3.392g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.