Flank steak vs. Squid — In-Depth Nutrition Comparison
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What are the differences between flank steak and squid?
- Flank steak is higher in vitamin B3 and vitamin B6; however, squid is richer in vitamin B12, vitamin B2, iron, selenium, copper, and phosphorus.
- Squid's daily need coverage for vitamin B12 is 157% more.
- Squid contains 3 times less vitamin B3 than flank steak. Flank steak contains 7.363mg of vitamin B3, while squid contains 2.189mg.
- Flank steak has less cholesterol.
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.
Infographic
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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 ZincZinc | +41.6% |
| Contains less SodiumSodium | -92.5% |
| Contains more MagnesiumMagnesium | +160.9% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +87.9% |
| Contains more IronIron | +523% |
| Contains more CopperCopper | +1117.1% |
| Contains more PhosphorusPhosphorus | +176.2% |
| Contains more ManganeseManganese | +2222.2% |
| Contains more SeleniumSelenium | +204.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +341.2% |
| Contains more Vitamin B3Vitamin B3 | +236.4% |
| Contains more Vitamin B6Vitamin B6 | +114.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1200% |
| Contains more Vitamin B5Vitamin B5 | +65.1% |
| Contains more Vitamin B12Vitamin B12 | +231.3% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 5.4µg | 157% |
| Vitamin B2 | 0.133mg | 1.729mg | 123% |
| Iron | 1.74mg | 10.84mg | 114% |
| Selenium | 29.4µg | 89.6µg | 109% |
| Copper | 0.082mg | 0.998mg | 102% |
| Phosphorus | 210mg | 580mg | 53% |
| Cholesterol | 79mg | 224mg | 48% |
| Vitamin B3 | 7.363mg | 2.189mg | 32% |
| Sodium | 56mg | 744mg | 30% |
| Vitamin B6 | 0.579mg | 0.27mg | 24% |
| Vitamin A | 0µg | 203µg | 23% |
| Choline | 105.4mg | 19% | |
| Calcium | 20mg | 180mg | 16% |
| Saturated fat | 3.395g | 0.236g | 14% |
| Zinc | 4.9mg | 3.46mg | 13% |
| Fats | 8.23g | 1.4g | 11% |
| Protein | 27.66g | 32.48g | 10% |
| Potassium | 339mg | 637mg | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Magnesium | 23mg | 60mg | 9% |
| Manganese | 0.009mg | 0.209mg | 9% |
| Monounsaturated fat | 3.317g | 0.162g | 8% |
| Vitamin B5 | 0.545mg | 0.9mg | 7% |
| Vitamin B1 | 0.075mg | 0.017mg | 5% |
| Folate | 9µg | 24µg | 4% |
| Vitamin E | 0.38mg | 3% | |
| Calories | 192kcal | 158kcal | 2% |
| Vitamin K | 1.4µg | 1% | |
| Carbs | 0g | 1.64g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Polyunsaturated fat | 0.322g | 0.268g | 0% |
| Tryptophan | 0.182mg | 0.364mg | 0% |
| Threonine | 1.105mg | 1.398mg | 0% |
| Isoleucine | 1.259mg | 1.414mg | 0% |
| Leucine | 2.201mg | 2.287mg | 0% |
| Lysine | 2.338mg | 2.427mg | 0% |
| Methionine | 0.72mg | 0.733mg | 0% |
| Phenylalanine | 1.093mg | 1.164mg | 0% |
| Valine | 1.372mg | 1.419mg | 0% |
| Histidine | 0.883mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | 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:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +487.9% |
| Contains more ProteinProtein | +17.4% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~61.12g
~equal in
Other
~3.36g
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
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains more Mono. FatMonounsaturated fat | +1947.5% |
| Contains more Poly. FatPolyunsaturated fat | +20.1% |
| Contains less Sat. FatSaturated fat | -93% |
