Flank steak vs. Sockeye salmon — In-Depth Nutrition Comparison
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The main differences between flank steak and sockeye salmon
- Flank steak is richer in zinc and iron, yet sockeye salmon is richer in vitamin B12, vitamin B6, vitamin B3, vitamin B5, phosphorus, selenium, and vitamin B2.
- Daily need coverage for vitamin B12 for sockeye salmon is 118% higher.
- Flank steak contains 9 times more zinc than sockeye salmon. Flank steak contains 4.9mg of zinc, while sockeye salmon contains 0.55mg.
- Sockeye salmon contains less saturated fat.
Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, salmon, sockeye, cooked, dry 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 CalciumCalcium | +81.8% |
| Contains more IronIron | +234.6% |
| Contains more ZincZinc | +790.9% |
| Contains less SodiumSodium | -39.1% |
| Contains more MagnesiumMagnesium | +56.5% |
| Contains more PotassiumPotassium | +28.6% |
| Contains more PhosphorusPhosphorus | +45.2% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +20.7% |
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 KVitamin K | +1300% |
| Contains more FolateFolate | +28.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +160.5% |
| Contains more Vitamin B1Vitamin B1 | +109.3% |
| Contains more Vitamin B2Vitamin B2 | +85% |
| Contains more Vitamin B3Vitamin B3 | +37.5% |
| Contains more Vitamin B5Vitamin B5 | +133.8% |
| Contains more Vitamin B6Vitamin B6 | +42.8% |
| Contains more Vitamin B12Vitamin B12 | +174.2% |
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:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more FatsFats | +47.8% |
~equal in
Protein
~26.48g
~equal in
Carbs
~0g
~equal in
Water
~67.33g
~equal in
Other
~0.62g
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
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains more Mono. FatMonounsaturated fat | +78% |
| Contains less Sat. FatSaturated fat | -71.5% |
| Contains more Poly. FatPolyunsaturated fat | +312.1% |
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 Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 4.47µg | 118% |
| Vitamin D | 670IU | 84% | |
| Vitamin D | 16.7µg | 84% | |
| Zinc | 4.9mg | 0.55mg | 40% |
| Vitamin B6 | 0.579mg | 0.827mg | 19% |
| Vitamin B3 | 7.363mg | 10.123mg | 17% |
| Iron | 1.74mg | 0.52mg | 15% |
| Vitamin B5 | 0.545mg | 1.274mg | 15% |
| Phosphorus | 210mg | 305mg | 14% |
| Saturated fat | 3.395g | 0.969g | 11% |
| Selenium | 29.4µg | 35.5µg | 11% |
| Vitamin B2 | 0.133mg | 0.246mg | 9% |
| Polyunsaturated fat | 0.322g | 1.327g | 7% |
| Vitamin B1 | 0.075mg | 0.157mg | 7% |
| Vitamin A | 0µg | 58µg | 6% |
| Cholesterol | 79mg | 61mg | 6% |
| Monounsaturated fat | 3.317g | 1.864g | 4% |
| Vitamin E | 0.38mg | 0.99mg | 4% |
| Fats | 8.23g | 5.57g | 4% |
| Magnesium | 23mg | 36mg | 3% |
| Potassium | 339mg | 436mg | 3% |
| Calories | 192kcal | 156kcal | 2% |
| Sodium | 56mg | 92mg | 2% |
| Protein | 27.66g | 26.48g | 2% |
| Vitamin K | 1.4µg | 0.1µg | 1% |
| Folate | 9µg | 7µg | 1% |
| Choline | 105.4mg | 112.6mg | 1% |
| Copper | 0.082mg | 0.076mg | 1% |
| Calcium | 20mg | 11mg | 1% |
| Manganese | 0.009mg | 0.013mg | 0% |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.182mg | 0.335mg | 0% |
| Threonine | 1.105mg | 1.247mg | 0% |
| Isoleucine | 1.259mg | 1.274mg | 0% |
| Leucine | 2.201mg | 2.185mg | 0% |
| Lysine | 2.338mg | 2.574mg | 0% |
| Methionine | 0.72mg | 0.858mg | 0% |
| Phenylalanine | 1.093mg | 1.086mg | 0% |
| Valine | 1.372mg | 1.461mg | 0% |
| Histidine | 0.883mg | 0.711mg | 0% |
| Omega-3 - EPA | 0g | 0.299g | N/A |
| Omega-3 - DHA | 0g | 0.56g | N/A |
| Omega-3 - DPA | 0g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | 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 | |
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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%
113%
Minerals Daily Need Coverage Score
54%
47%
Comparison summary
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 2.426g)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 36mg)
Which food is cheaper?
Flank steak is cheaper (difference - $13)
Which food contains less Sugar?
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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 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.