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  6. Flank steak vs. Pacific saury raw

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.

Infographic

Flank steak vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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%
~equal in Phosphorus ~220mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%

All nutrients comparison - raw data values

Nutrient Flank steak Pacific saury raw 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

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
19% 79%
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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
25% 33% 42%
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%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.