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Flank steak vs. Surimi — In-Depth Nutrition Comparison

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What are the differences between flank steak and surimi?

  • Flank steak is higher in vitamin B3, vitamin B6, zinc, iron, vitamin B5, vitamin B2, and potassium; however, surimi is richer in phosphorus.
  • Flank steak's daily need coverage for vitamin B3 is 45% more.
  • Surimi contains 19 times less vitamin B6 than flank steak. Flank steak contains 0.579mg of vitamin B6, while surimi contains 0.03mg.
  • Surimi has less saturated fat.
  • Flank steak has a lower glycemic index (0) than surimi (50).

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, surimi types in this article.

Infographic

Flank steak vs Surimi 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.
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%
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +202.7%
Contains more IronIron +569.2%
Contains more CopperCopper +156.3%
Contains more ZincZinc +1384.8%
Contains less SodiumSodium -60.8%
Contains more MagnesiumMagnesium +87%
Contains more PhosphorusPhosphorus +34.3%
Contains more ManganeseManganese +22.2%
~equal in Selenium ~28.1µg

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%
Surimi
2
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +3246.8%
Contains more Vitamin B5Vitamin B5 +678.6%
Contains more Vitamin B6Vitamin B6 +1830%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +65.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~1.6µg

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
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +82.2%
Contains more FatsFats +814.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19%
~equal in Other ~0.73g

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
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +2126.2%
Contains less Sat. FatSaturated fat -94.4%
Contains more Poly. FatPolyunsaturated fat +37.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Surimi
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Surimi DV% diff.
Vitamin B3 7.363mg 0.22mg 45%
Vitamin B6 0.579mg 0.03mg 42%
Zinc 4.9mg 0.33mg 42%
Protein 27.66g 15.18g 25%
Choline 105.4mg 19%
Iron 1.74mg 0.26mg 19%
Cholesterol 79mg 30mg 16%
Saturated fat 3.395g 0.191g 15%
Fats 8.23g 0.9g 11%
Vitamin B5 0.545mg 0.07mg 10%
Phosphorus 210mg 282mg 10%
Vitamin B2 0.133mg 0.021mg 9%
Monounsaturated fat 3.317g 0.149g 8%
Potassium 339mg 112mg 7%
Copper 0.082mg 0.032mg 6%
Vitamin B1 0.075mg 0.02mg 5%
Calories 192kcal 99kcal 5%
Magnesium 23mg 43mg 5%
Sodium 56mg 143mg 4%
Selenium 29.4µg 28.1µg 2%
Folate 9µg 2µg 2%
Vitamin E 0.38mg 0.63mg 2%
Vitamin A 0µg 20µg 2%
Carbs 0g 6.85g 2%
Polyunsaturated fat 0.322g 0.443g 1%
Vitamin K 1.4µg 0.1µg 1%
Vitamin B12 1.63µg 1.6µg 1%
Calcium 20mg 9mg 1%
Net carbs 0g 6.85g N/A
Manganese 0.009mg 0.011mg 0%
Tryptophan 0.182mg 0.092mg 0%
Threonine 1.105mg 0.734mg 0%
Isoleucine 1.259mg 0.709mg 0%
Leucine 2.201mg 1.202mg 0%
Lysine 2.338mg 1.387mg 0%
Methionine 0.72mg 0.515mg 0%
Phenylalanine 1.093mg 0.595mg 0%
Valine 1.372mg 0.77mg 0%
Histidine 0.883mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Surimi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flank steak
19%
Surimi
Minerals Daily Need Coverage Score
54%
Flank steak
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 3.204g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 87mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 50)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $4)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.