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Flank steak vs. Haddock — In-Depth Nutrition Comparison

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Important differences between flank steak and haddock

  • Flank steak has more zinc, vitamin B3, vitamin B6, iron, and copper; however, haddock has more vitamin B12 and phosphorus.
  • Flank steak's daily need coverage for zinc is 41% more.
  • Flank steak has 31 times more saturated fat than haddock. Flank steak has 3.395g of saturated fat, while haddock has 0.111g.

The food varieties used in the comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, haddock, cooked, dry heat.

Infographic

Flank steak vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more CalciumCalcium +42.9%
Contains more IronIron +728.6%
Contains more CopperCopper +215.4%
Contains more ZincZinc +1125%
Contains less SodiumSodium -78.5%
Contains more MagnesiumMagnesium +13%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +44.4%
~equal in Potassium ~351mg
~equal in Selenium ~31.7µg

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +78.8%
Contains more Vitamin B6Vitamin B6 +77.1%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +32.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +44.7%
Contains more Vitamin B12Vitamin B12 +30.7%
Contains more FolateFolate +44.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.494mg

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
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more ProteinProtein +38.4%
Contains more FatsFats +1396.4%
Contains more WaterWater +24.1%
~equal in Carbs ~0g
~equal in Other ~-0.19g

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +4382.4%
Contains more Poly. FatPolyunsaturated fat +57.8%
Contains less Sat. FatSaturated fat -96.7%

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 Haddock
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Haddock DV% diff.
Zinc 4.9mg 0.4mg 41%
Vitamin B12 1.63µg 2.13µg 21%
Vitamin B3 7.363mg 4.119mg 20%
Vitamin B6 0.579mg 0.327mg 19%
Iron 1.74mg 0.21mg 19%
Saturated fat 3.395g 0.111g 15%
Protein 27.66g 19.99g 15%
Fats 8.23g 0.55g 12%
Phosphorus 210mg 278mg 10%
Sodium 56mg 261mg 9%
Monounsaturated fat 3.317g 0.074g 8%
Copper 0.082mg 0.026mg 6%
Vitamin B2 0.133mg 0.069mg 5%
Choline 105.4mg 79.6mg 5%
Calories 192kcal 90kcal 5%
Cholesterol 79mg 66mg 4%
Selenium 29.4µg 31.7µg 4%
Vitamin B1 0.075mg 0.023mg 4%
Vitamin D 23IU 3%
Vitamin D 0.6µg 3%
Vitamin A 0µg 21µg 2%
Vitamin B5 0.545mg 0.494mg 1%
Calcium 20mg 14mg 1%
Vitamin K 1.4µg 0.1µg 1%
Folate 9µg 13µg 1%
Magnesium 23mg 26mg 1%
Vitamin E 0.38mg 0.55mg 1%
Polyunsaturated fat 0.322g 0.204g 1%
Potassium 339mg 351mg 0%
Manganese 0.009mg 0.013mg 0%
Trans fat 0.005g N/A
Tryptophan 0.182mg 0.26mg 0%
Threonine 1.105mg 1.015mg 0%
Isoleucine 1.259mg 1.067mg 0%
Leucine 2.201mg 1.882mg 0%
Lysine 2.338mg 2.126mg 0%
Methionine 0.72mg 0.686mg 0%
Phenylalanine 1.093mg 0.904mg 0%
Valine 1.372mg 1.193mg 0%
Histidine 0.883mg 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Haddock
Low Calories diet ok
Low Fats diet ok
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%
Flank steak
42%
Haddock
Minerals Daily Need Coverage Score
54%
Flank steak
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Haddock
Haddock is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 3.284g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 205mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $16)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
Which food is richer in vitamins?
?
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.