Flank steak vs. Rainbow trout — In-Depth Nutrition Comparison
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How are flank steak and rainbow trout different?
- Flank steak is richer in zinc, vitamin B6, iron, vitamin B3, selenium, and choline, while rainbow trout is higher in vitamin B12, vitamin B5, and vitamin E.
- Rainbow trout covers your daily need for vitamin B12, 111% more than flank steak.
- Flank steak contains 11 times more zinc than rainbow trout. Flank steak contains 4.9mg of zinc, while rainbow trout contains 0.45mg.
- Rainbow trout is lower in saturated fat.
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, trout, rainbow, farmed, raw types were used in this article.
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 IronIron | +461.3% |
| Contains more CopperCopper | +78.3% |
| Contains more ZincZinc | +988.9% |
| Contains more SeleniumSelenium | +24.6% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +11.2% |
| Contains more ManganeseManganese | +22.2% |
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 B2Vitamin B2 | +47.8% |
| Contains more Vitamin B3Vitamin B3 | +32.3% |
| Contains more Vitamin B6Vitamin B6 | +70.3% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more CholineCholine | +62.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +515.8% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B5Vitamin B5 | +205.9% |
| Contains more Vitamin B12Vitamin B12 | +163.8% |
| Contains more FolateFolate | +22.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 4.3µg | 111% |
| Vitamin D | 15.9µg | 80% | |
| Vitamin D | 635IU | 79% | |
| Zinc | 4.9mg | 0.45mg | 40% |
| Vitamin B5 | 0.545mg | 1.667mg | 22% |
| Iron | 1.74mg | 0.31mg | 18% |
| Vitamin B6 | 0.579mg | 0.34mg | 18% |
| Protein | 27.66g | 19.94g | 15% |
| Vitamin E | 0.38mg | 2.34mg | 13% |
| Vitamin B3 | 7.363mg | 5.567mg | 11% |
| Selenium | 29.4µg | 23.6µg | 11% |
| Saturated fat | 3.395g | 1.383g | 9% |
| Vitamin A | 0µg | 84µg | 9% |
| Polyunsaturated fat | 0.322g | 1.507g | 8% |
| Cholesterol | 79mg | 59mg | 7% |
| Choline | 105.4mg | 65mg | 7% |
| Vitamin B1 | 0.075mg | 0.12mg | 4% |
| Copper | 0.082mg | 0.046mg | 4% |
| Vitamin B2 | 0.133mg | 0.09mg | 3% |
| Calories | 192kcal | 141kcal | 3% |
| Vitamin C | 0mg | 2.9mg | 3% |
| Monounsaturated fat | 3.317g | 1.979g | 3% |
| Fats | 8.23g | 6.18g | 3% |
| Phosphorus | 210mg | 226mg | 2% |
| Folate | 9µg | 11µg | 1% |
| Vitamin K | 1.4µg | 0.1µg | 1% |
| Potassium | 339mg | 377mg | 1% |
| Calcium | 20mg | 25mg | 1% |
| Magnesium | 23mg | 25mg | 0% |
| Sodium | 56mg | 51mg | 0% |
| Manganese | 0.009mg | 0.011mg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.182mg | 0.234mg | 0% |
| Threonine | 1.105mg | 0.915mg | 0% |
| Isoleucine | 1.259mg | 0.962mg | 0% |
| Leucine | 2.201mg | 1.696mg | 0% |
| Lysine | 2.338mg | 1.916mg | 0% |
| Methionine | 0.72mg | 0.618mg | 0% |
| Phenylalanine | 1.093mg | 0.815mg | 0% |
| Valine | 1.372mg | 1.075mg | 0% |
| Histidine | 0.883mg | 0.614mg | 0% |
| Omega-3 - EPA | 0g | 0.217g | N/A |
| Omega-3 - DHA | 0g | 0.516g | N/A |
| Omega-3 - ALA | 0.059g | N/A | |
| Omega-3 - DPA | 0g | 0.091g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.04g | N/A | |
| Omega-6 - Linoleic acid | 0.466g | 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:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more ProteinProtein | +38.7% |
| Contains more FatsFats | +33.2% |
| Contains more WaterWater | +15% |
~equal in
Carbs
~0g
~equal in
Other
~0.08g
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
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
| Contains more Mono. FatMonounsaturated fat | +67.6% |
| Contains less Sat. FatSaturated fat | -59.3% |
| Contains more Poly. FatPolyunsaturated fat | +368% |