Flank steak vs. Smoked salmon — In-Depth Nutrition Comparison
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A recap on differences between flank steak and smoked salmon
- Flank steak is higher in zinc, vitamin B6, vitamin B3, iron, and phosphorus, yet smoked salmon is higher in vitamin B12 and copper.
- Smoked salmon covers your daily vitamin B12 needs 68% more than flank steak.
- Flank steak contains 16 times more zinc than smoked salmon. While flank steak contains 4.9mg of zinc, smoked salmon contains only 0.31mg.
- The amount of saturated fat in smoked salmon is lower.
Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, salmon, chinook, smoked.
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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 MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +81.8% |
| Contains more PotassiumPotassium | +93.7% |
| Contains more IronIron | +104.7% |
| Contains more ZincZinc | +1480.6% |
| Contains more PhosphorusPhosphorus | +28% |
| Contains less SodiumSodium | -91.7% |
| Contains more CopperCopper | +180.5% |
| Contains more ManganeseManganese | +88.9% |
| Contains more SeleniumSelenium | +10.2% |
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 B1Vitamin B1 | +226.1% |
| Contains more Vitamin B2Vitamin B2 | +31.7% |
| Contains more Vitamin B3Vitamin B3 | +56% |
| Contains more Vitamin B6Vitamin B6 | +108.3% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +18.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +255.3% |
| Contains more Vitamin B5Vitamin B5 | +59.6% |
| Contains more Vitamin B12Vitamin B12 | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 685IU | 86% | |
| Vitamin D | 17.1µg | 86% | |
| Vitamin B12 | 1.63µg | 3.26µg | 68% |
| Zinc | 4.9mg | 0.31mg | 42% |
| Sodium | 56mg | 672mg | 27% |
| Vitamin B6 | 0.579mg | 0.278mg | 23% |
| Protein | 27.66g | 18.28g | 19% |
| Cholesterol | 79mg | 23mg | 19% |
| Vitamin B3 | 7.363mg | 4.72mg | 17% |
| Copper | 0.082mg | 0.23mg | 16% |
| Iron | 1.74mg | 0.85mg | 11% |
| Saturated fat | 3.395g | 0.929g | 11% |
| Phosphorus | 210mg | 164mg | 7% |
| Vitamin B5 | 0.545mg | 0.87mg | 7% |
| Vitamin E | 0.38mg | 1.35mg | 6% |
| Fats | 8.23g | 4.32g | 6% |
| Potassium | 339mg | 175mg | 5% |
| Selenium | 29.4µg | 32.4µg | 5% |
| Polyunsaturated fat | 0.322g | 0.995g | 4% |
| Calories | 192kcal | 117kcal | 4% |
| Vitamin B1 | 0.075mg | 0.023mg | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Choline | 105.4mg | 89mg | 3% |
| Monounsaturated fat | 3.317g | 2.023g | 3% |
| Vitamin B2 | 0.133mg | 0.101mg | 2% |
| Folate | 9µg | 2µg | 2% |
| Vitamin K | 1.4µg | 0.1µg | 1% |
| Calcium | 20mg | 11mg | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Manganese | 0.009mg | 0.017mg | 0% |
| Tryptophan | 0.182mg | 0.205mg | 0% |
| Threonine | 1.105mg | 0.801mg | 0% |
| Isoleucine | 1.259mg | 0.842mg | 0% |
| Leucine | 2.201mg | 1.486mg | 0% |
| Lysine | 2.338mg | 1.679mg | 0% |
| Methionine | 0.72mg | 0.541mg | 0% |
| Phenylalanine | 1.093mg | 0.714mg | 0% |
| Valine | 1.372mg | 0.942mg | 0% |
| Histidine | 0.883mg | 0.538mg | 0% |
| Omega-3 - EPA | 0g | 0.183g | N/A |
| Omega-3 - DHA | 0g | 0.267g | N/A |
| Omega-3 - DPA | 0g | 0.073g | 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:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
| Contains more ProteinProtein | +51.3% |
| Contains more FatsFats | +90.5% |
| Contains more WaterWater | +12.2% |
~equal in
Carbs
~0g
~equal in
Other
~5.4g
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
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
| Contains more Mono. FatMonounsaturated fat | +64% |
| Contains less Sat. FatSaturated fat | -72.6% |
| Contains more Poly. FatPolyunsaturated fat | +209% |
