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  6. Flank steak vs. Sockeye salmon

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.

Infographic

Flank steak vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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%
~equal in Copper ~0.076mg

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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%
~equal in Vitamin C ~0mg
~equal in Choline ~112.6mg

All nutrients comparison - raw data values

Nutrient Flank steak Sockeye salmon 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

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
26% 6% 67%
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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
23% 45% 32%
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%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.