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.
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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 | +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% |
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 | +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% |
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:
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
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
0.191 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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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 |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
54%
37%
Comparison summary
Which food is lower in Cholesterol?
Surimi is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Surimi is lower in Saturated fat (difference - 3.204g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 87mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 50)
Which food is cheaper?
Flank steak is cheaper (difference - $4)
Which food is richer in vitamins?
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?
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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.