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  6. Flank steak vs. Fish soup

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

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Important differences between flank steak and fish soup

  • Fish soup has less selenium, zinc, vitamin B6, vitamin B12, vitamin B3, phosphorus, iron, and choline.
  • Flank steak's daily need coverage for selenium is 52% more.
  • Flank steak has 174 times more iron than fish soup. Flank steak has 1.74mg of iron, while fish soup has 0.01mg.
  • Fish soup is lower in cholesterol.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Soup, stock, fish, home-prepared.

Infographic

Flank steak vs Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +228.6%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +135.4%
Contains more IronIron +17300%
Contains more CopperCopper +41.4%
Contains more ZincZinc +8066.7%
Contains more PhosphorusPhosphorus +275%
Contains less SodiumSodium -64.1%
Contains more SeleniumSelenium +2840%
Contains more ManganeseManganese +477.8%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +520.8%
Contains more Vitamin B5Vitamin B5 +65.7%
Contains more Vitamin B6Vitamin B6 +1464.9%
Contains more Vitamin B12Vitamin B12 +136.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +1405.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Fish soup DV% diff.
Selenium 29.4µg 1µg 52%
Protein 27.66g 2.26g 51%
Zinc 4.9mg 0.06mg 44%
Vitamin B6 0.579mg 0.037mg 42%
Vitamin B12 1.63µg 0.69µg 39%
Vitamin B3 7.363mg 1.186mg 39%
Cholesterol 79mg 1mg 26%
Iron 1.74mg 0.01mg 22%
Phosphorus 210mg 56mg 22%
Choline 105.4mg 7mg 18%
Saturated fat 3.395g 0.203g 15%
Fats 8.23g 0.81g 11%
Calories 192kcal 16kcal 9%
Monounsaturated fat 3.317g 0.236g 8%
Potassium 339mg 144mg 6%
Vitamin B2 0.133mg 0.076mg 4%
Vitamin B5 0.545mg 0.329mg 4%
Vitamin B1 0.075mg 0.033mg 4%
Sodium 56mg 156mg 4%
Magnesium 23mg 7mg 4%
Copper 0.082mg 0.058mg 3%
Manganese 0.009mg 0.052mg 2%
Folate 9µg 2µg 2%
Calcium 20mg 3mg 2%
Vitamin E 0.38mg 0.17mg 1%
Vitamin K 1.4µg 0µg 1%
Polyunsaturated fat 0.322g 0.138g 1%
Vitamin C 0mg 0.1mg 0%
Vitamin A 0µg 2µg 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 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.017g 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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more ProteinProtein +1123.9%
Contains more FatsFats +916%
Contains more WaterWater +50.5%
~equal in Carbs ~0g
~equal in Other ~0.33g

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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +1305.5%
Contains more Poly. FatPolyunsaturated fat +133.3%
Contains less Sat. FatSaturated fat -94%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.