Flank steak vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between flank steak and fish sandwiches

Flank steak has more zinc, vitamin B12, vitamin B6, vitamin B3, selenium, choline, and phosphorus; however, fish sandwiches are higher in vitamin B1.
Flank steak covers your daily need for zinc, 40% more than fish sandwiches.
Flank steak has 8 times more vitamin B6 than fish sandwiches. While flank steak has 0.579mg of vitamin B6, fish sandwiches have only 0.07mg.
Fish sandwiches have less cholesterol.
The glycemic index of fish sandwiches 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 Fast foods, fish sandwich, with tartar sauce.

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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.

Flank steak

Fish sandwich

Contains more PotassiumPotassium	+64.6%
Contains more IronIron	+16%
Contains more ZincZinc	+900%
Contains more PhosphorusPhosphorus	+81%
Contains less SodiumSodium	-90.7%
Contains more SeleniumSelenium	+63.3%

Contains more CalciumCalcium	+85%
Contains more ManganeseManganese	+2833.3%

~equal in Magnesium ~25mg

~equal in Copper ~0.075mg

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.

Flank steak

Fish sandwich

Contains more Vitamin B3Vitamin B3	+242.5%
Contains more Vitamin B5Vitamin B5	+47.3%
Contains more Vitamin B6Vitamin B6	+727.1%
Contains more Vitamin B12Vitamin B12	+139.7%
Contains more CholineCholine	+264.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+44.7%
Contains more Vitamin B1Vitamin B1	+180%
Contains more Vitamin KVitamin K	+871.4%
Contains more FolateFolate	+411.1%

~equal in Vitamin B2 ~0.14mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.63µg	0.68µg	40%
Polyunsaturated fat	0.322g	6.257g	40%
Zinc	4.9mg	0.49mg	40%
Vitamin B6	0.579mg	0.07mg	39%
Protein	27.66g	10.29g	35%
Vitamin B3	7.363mg	2.15mg	33%
Sodium	56mg	602mg	24%
Selenium	29.4µg	18µg	21%
Cholesterol	79mg	35mg	15%
Choline	105.4mg	28.9mg	14%
Phosphorus	210mg	116mg	13%
Manganese	0.009mg	0.264mg	11%
Vitamin B1	0.075mg	0.21mg	11%
Vitamin K	1.4µg	13.6µg	10%
Folate	9µg	46µg	9%
Carbs	0g	26.69g	9%
Saturated fat	3.395g	1.949g	7%
Fats	8.23g	12.45g	6%
Fiber	0g	1g	4%
Vitamin B5	0.545mg	0.37mg	4%
Potassium	339mg	206mg	4%
Calories	192kcal	257kcal	3%
Iron	1.74mg	1.5mg	3%
Calcium	20mg	37mg	2%
Vitamin C	0mg	1.8mg	2%
Monounsaturated fat	3.317g	2.595g	2%
Fructose		1.47g	2%
Vitamin D		0.2µg	1%
Vitamin D		9IU	1%
Vitamin E	0.38mg	0.55mg	1%
Copper	0.082mg	0.075mg	1%
Vitamin A	0µg	6µg	1%
Vitamin B2	0.133mg	0.14mg	1%
Net carbs	0g	25.69g	N/A
Magnesium	23mg	25mg	0%
Sugar	0g	3.53g	N/A
Trans fat		0.08g	N/A
Tryptophan	0.182mg		0%
Threonine	1.105mg		0%
Isoleucine	1.259mg		0%
Leucine	2.201mg		0%
Lysine	2.338mg		0%
Methionine	0.72mg		0%
Phenylalanine	1.093mg		0%
Valine	1.372mg		0%
Histidine	0.883mg		0%
Omega-3 - EPA	0g	0.029g	N/A
Omega-3 - DHA	0g	0.064g	N/A
Omega-3 - ALA		0.489g	N/A
Omega-3 - DPA	0g	0.003g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.023g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.002g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		5.561g	N/A