Flank steak vs. Pacific saury raw — In-Depth Nutrition Comparison
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Significant differences between flank steak and pacific saury raw
- Flank steak has more zinc, vitamin B6, vitamin B3, selenium, iron, and choline; however, pacific saury raw is richer in vitamin B12 and manganese.
- Flank steak covers your daily zinc needs 38% more than pacific saury raw.
- Pacific saury raw has 29 times less saturated fat than flank steak. Flank steak has 3.395g of saturated fat, while pacific saury raw has 0.118g.
Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, pike, northern, raw.
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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 | +30.9% |
| Contains more IronIron | +216.4% |
| Contains more CopperCopper | +60.8% |
| Contains more ZincZinc | +631.3% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more MagnesiumMagnesium | +34.8% |
| Contains more CalciumCalcium | +185% |
| Contains less SodiumSodium | -30.4% |
| Contains more ManganeseManganese | +2566.7% |
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 | +90% |
| Contains more Vitamin B1Vitamin B1 | +29.3% |
| Contains more Vitamin B2Vitamin B2 | +111.1% |
| Contains more Vitamin B3Vitamin B3 | +220.1% |
| Contains more Vitamin B6Vitamin B6 | +394.9% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more CholineCholine | +62.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +37.6% |
| Contains more Vitamin B12Vitamin B12 | +22.7% |
| Contains more FolateFolate | +66.7% |
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:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
| Contains more ProteinProtein | +43.6% |
| Contains more FatsFats | +1092.8% |
| Contains more WaterWater | +23% |
~equal in
Carbs
~0g
~equal in
Other
~1.13g
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
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
| Contains more Mono. FatMonounsaturated fat | +2012.7% |
| Contains more Poly. FatPolyunsaturated fat | +59.4% |
| Contains less Sat. FatSaturated fat | -96.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 4.9mg | 0.67mg | 38% |
| Vitamin B6 | 0.579mg | 0.117mg | 36% |
| Vitamin B3 | 7.363mg | 2.3mg | 32% |
| Selenium | 29.4µg | 12.6µg | 31% |
| Protein | 27.66g | 19.26g | 17% |
| Saturated fat | 3.395g | 0.118g | 15% |
| Vitamin B12 | 1.63µg | 2µg | 15% |
| Iron | 1.74mg | 0.55mg | 15% |
| Vitamin D | 2.5µg | 13% | |
| Cholesterol | 79mg | 39mg | 13% |
| Fats | 8.23g | 0.69g | 12% |
| Vitamin D | 99IU | 12% | |
| Manganese | 0.009mg | 0.24mg | 10% |
| Monounsaturated fat | 3.317g | 0.157g | 8% |
| Choline | 105.4mg | 65mg | 7% |
| Vitamin B2 | 0.133mg | 0.063mg | 5% |
| Calories | 192kcal | 88kcal | 5% |
| Vitamin C | 0mg | 3.8mg | 4% |
| Vitamin B5 | 0.545mg | 0.75mg | 4% |
| Calcium | 20mg | 57mg | 4% |
| Copper | 0.082mg | 0.051mg | 3% |
| Folate | 9µg | 15µg | 2% |
| Vitamin A | 0µg | 21µg | 2% |
| Magnesium | 23mg | 31mg | 2% |
| Potassium | 339mg | 259mg | 2% |
| Vitamin E | 0.38mg | 0.2mg | 1% |
| Polyunsaturated fat | 0.322g | 0.202g | 1% |
| Vitamin K | 1.4µg | 0.1µg | 1% |
| Phosphorus | 210mg | 220mg | 1% |
| Sodium | 56mg | 39mg | 1% |
| Vitamin B1 | 0.075mg | 0.058mg | 1% |
| Tryptophan | 0.182mg | 0.216mg | 0% |
| Threonine | 1.105mg | 0.844mg | 0% |
| Isoleucine | 1.259mg | 0.887mg | 0% |
| Leucine | 2.201mg | 1.565mg | 0% |
| Lysine | 2.338mg | 1.768mg | 0% |
| Methionine | 0.72mg | 0.57mg | 0% |
| Phenylalanine | 1.093mg | 0.752mg | 0% |
| Valine | 1.372mg | 0.992mg | 0% |
| Histidine | 0.883mg | 0.567mg | 0% |
| Omega-3 - EPA | 0g | 0.033g | N/A |
| Omega-3 - DHA | 0g | 0.074g | N/A |
| Omega-3 - DPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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%
39%
Minerals Daily Need Coverage Score
54%
32%
Comparison summary
Which food is lower in Cholesterol?
Pacific saury raw is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
Pacific saury raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 3.277g)
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 cheaper?
?
The foods are relatively equal in price ($)
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.