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  6. Flank steak vs. Lobster Raw

Flank steak vs. Lobster Raw — In-Depth Nutrition Comparison

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A recap on differences between flank steak and lobster Raw

  • Flank steak is higher in vitamin B6, vitamin B3, iron, and vitamin B12, yet lobster Raw is higher in copper, selenium, and vitamin B5.
  • Lobster Raw covers your daily copper needs 141% more than flank steak.
  • Flank steak contains 19 times more saturated fat than lobster Raw. While flank steak contains 3.395g of saturated fat, lobster Raw contains only 0.181g.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Crustaceans, lobster, northern, raw.

Infographic

Flank steak vs Lobster Raw 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +69.5%
Contains more IronIron +569.2%
Contains more ZincZinc +38.8%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -86.8%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +320%
Contains more CopperCopper +1545.1%
Contains more ManganeseManganese +522.2%
Contains more SeleniumSelenium +116.3%

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.
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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +362.8%
Contains more Vitamin B6Vitamin B6 +456.7%
Contains more Vitamin B12Vitamin B12 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +49.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128.9%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Lobster Raw DV% diff.
Copper 0.082mg 1.349mg 141%
Selenium 29.4µg 63.6µg 62%
Vitamin B6 0.579mg 0.104mg 37%
Vitamin B3 7.363mg 1.591mg 36%
Protein 27.66g 16.52g 22%
Iron 1.74mg 0.26mg 19%
Vitamin B5 0.545mg 1.449mg 18%
Cholesterol 79mg 127mg 16%
Vitamin B12 1.63µg 1.25µg 16%
Sodium 56mg 423mg 16%
Saturated fat 3.395g 0.181g 15%
Fats 8.23g 0.75g 12%
Zinc 4.9mg 3.53mg 12%
Vitamin B2 0.133mg 0.014mg 9%
Monounsaturated fat 3.317g 0.22g 8%
Phosphorus 210mg 161mg 7%
Choline 105.4mg 70.3mg 6%
Calories 192kcal 77kcal 6%
Calcium 20mg 84mg 6%
Vitamin B1 0.075mg 0.02mg 5%
Potassium 339mg 200mg 4%
Magnesium 23mg 38mg 4%
Vitamin E 0.38mg 0.87mg 3%
Manganese 0.009mg 0.056mg 2%
Vitamin K 1.4µg 0µg 1%
Vitamin D 1IU 0%
Vitamin A 0µg 1µg 0%
Folate 9µg 10µg 0%
Trans fat 0.011g N/A
Polyunsaturated fat 0.322g 0.296g 0%
Tryptophan 0.182mg 0.215mg 0%
Threonine 1.105mg 0.654mg 0%
Isoleucine 1.259mg 0.723mg 0%
Leucine 2.201mg 1.197mg 0%
Lysine 2.338mg 1.24mg 0%
Methionine 0.72mg 0.413mg 0%
Phenylalanine 1.093mg 0.68mg 0%
Valine 1.372mg 0.741mg 0%
Histidine 0.883mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more ProteinProtein +67.4%
Contains more FatsFats +997.3%
Contains more WaterWater +26.1%
~equal in Carbs ~0g
~equal in Other ~1.78g

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +1407.7%
Contains less Sat. FatSaturated fat -94.7%
~equal in Polyunsaturated fat ~0.296g

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.