Flank steak vs. Mussels — In-Depth Nutrition Comparison
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Summary of differences between flank steak and mussels
- Flank steak has more vitamin B6, vitamin B3, and zinc; however, mussels is higher in vitamin B12, manganese, selenium, iron, vitamin B2, vitamin B1, and folate.
- Mussels covers your daily need for vitamin B12, 932% more than flank steak.
- Flank steak has 6 times more vitamin B6 than mussels. While flank steak has 0.579mg of vitamin B6, mussels has only 0.1mg.
- The glycemic index of mussels is higher.
These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Mollusks, mussel, blue, cooked, moist heat.
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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 PotassiumPotassium | +26.5% |
| Contains more ZincZinc | +83.5% |
| Contains less SodiumSodium | -84.8% |
| Contains more MagnesiumMagnesium | +60.9% |
| Contains more CalciumCalcium | +65% |
| Contains more IronIron | +286.2% |
| Contains more CopperCopper | +81.7% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains more ManganeseManganese | +75455.6% |
| Contains more SeleniumSelenium | +204.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +145.4% |
| Contains more Vitamin B6Vitamin B6 | +479% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +215.8% |
| Contains more Vitamin B5Vitamin B5 | +74.3% |
| Contains more Vitamin B12Vitamin B12 | +1372.4% |
| Contains more FolateFolate | +744.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 24µg | 932% |
| Manganese | 0.009mg | 6.8mg | 295% |
| Selenium | 29.4µg | 89.6µg | 109% |
| Iron | 1.74mg | 6.72mg | 62% |
| Vitamin B6 | 0.579mg | 0.1mg | 37% |
| Vitamin B3 | 7.363mg | 3mg | 27% |
| Vitamin B2 | 0.133mg | 0.42mg | 22% |
| Zinc | 4.9mg | 2.67mg | 20% |
| Vitamin B1 | 0.075mg | 0.3mg | 19% |
| Choline | 105.4mg | 19% | |
| Folate | 9µg | 76µg | 17% |
| Vitamin C | 0mg | 13.6mg | 15% |
| Sodium | 56mg | 369mg | 14% |
| Saturated fat | 3.395g | 0.85g | 12% |
| Phosphorus | 210mg | 285mg | 11% |
| Vitamin A | 0µg | 91µg | 10% |
| Cholesterol | 79mg | 56mg | 8% |
| Protein | 27.66g | 23.8g | 8% |
| Vitamin B5 | 0.545mg | 0.95mg | 8% |
| Copper | 0.082mg | 0.149mg | 7% |
| Monounsaturated fat | 3.317g | 1.014g | 6% |
| Polyunsaturated fat | 0.322g | 1.212g | 6% |
| Fats | 8.23g | 4.48g | 6% |
| Vitamin E | 0.38mg | 3% | |
| Magnesium | 23mg | 37mg | 3% |
| Potassium | 339mg | 268mg | 2% |
| Carbs | 0g | 7.39g | 2% |
| Calories | 192kcal | 172kcal | 1% |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 20mg | 33mg | 1% |
| Net carbs | 0g | 7.39g | N/A |
| Tryptophan | 0.182mg | 0.267mg | 0% |
| Threonine | 1.105mg | 1.025mg | 0% |
| Isoleucine | 1.259mg | 1.036mg | 0% |
| Leucine | 2.201mg | 1.676mg | 0% |
| Lysine | 2.338mg | 1.779mg | 0% |
| Methionine | 0.72mg | 0.537mg | 0% |
| Phenylalanine | 1.093mg | 0.853mg | 0% |
| Valine | 1.372mg | 1.04mg | 0% |
| Histidine | 0.883mg | 0.457mg | 0% |
| Omega-3 - EPA | 0g | 0.276g | N/A |
| Omega-3 - DHA | 0g | 0.506g | N/A |
| Omega-3 - DPA | 0g | 0.044g | 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:
23.8 g
Fats:
4.48 g
Carbs:
7.39 g
Water:
61.15 g
Other:
3.18 g
| Contains more ProteinProtein | +16.2% |
| Contains more FatsFats | +83.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~61.15g
~equal in
Other
~3.18g
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
0.85 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
1.212 g
| Contains more Mono. FatMonounsaturated fat | +227.1% |
| Contains less Sat. FatSaturated fat | -75% |
| Contains more Poly. FatPolyunsaturated fat | +276.4% |
