Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flank steak vs. Swordfish — In-Depth Nutrition Comparison

Compare

How are flank steak and swordfish different?

  • Flank steak is higher in zinc, iron, vitamin B2, and choline; however, swordfish is richer in selenium, vitamin E, phosphorus, and vitamin B3.
  • Daily need coverage for selenium for swordfish is 71% higher.
  • Flank steak contains 6 times more zinc than swordfish. While flank steak contains 4.9mg of zinc, swordfish contains only 0.78mg.
  • Swordfish has less saturated fat.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Flank steak vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +233.3%
Contains more IronIron +286.7%
Contains more CopperCopper +78.3%
Contains more ZincZinc +528.2%
Contains less SodiumSodium -42.3%
Contains more MagnesiumMagnesium +52.2%
Contains more PotassiumPotassium +47.2%
Contains more PhosphorusPhosphorus +44.8%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +133%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +350%
Contains more CholineCholine +36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +534.2%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B3Vitamin B3 +25.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.615mg
~equal in Vitamin B12 ~1.62µg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +18%
~equal in Fats ~7.93g
~equal in Carbs ~0g
~equal in Water ~68.26g
~equal in Other ~0.36g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -43.7%
Contains more Poly. FatPolyunsaturated fat +324.8%
~equal in Monounsaturated fat ~3.544g

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 Swordfish
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Swordfish DV% diff.
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Selenium 29.4µg 68.5µg 71%
Zinc 4.9mg 0.78mg 37%
Iron 1.74mg 0.45mg 16%
Vitamin E 0.38mg 2.41mg 14%
Phosphorus 210mg 304mg 13%
Vitamin B3 7.363mg 9.254mg 12%
Protein 27.66g 23.45g 8%
Saturated fat 3.395g 1.911g 7%
Polyunsaturated fat 0.322g 1.368g 7%
Potassium 339mg 499mg 5%
Vitamin A 0µg 43µg 5%
Choline 105.4mg 77.5mg 5%
Vitamin B2 0.133mg 0.063mg 5%
Copper 0.082mg 0.046mg 4%
Magnesium 23mg 35mg 3%
Vitamin B5 0.545mg 0.417mg 3%
Vitamin B6 0.579mg 0.615mg 3%
Sodium 56mg 97mg 2%
Folate 9µg 2µg 2%
Vitamin K 1.4µg 0.1µg 1%
Monounsaturated fat 3.317g 3.544g 1%
Calories 192kcal 172kcal 1%
Vitamin B1 0.075mg 0.089mg 1%
Calcium 20mg 6mg 1%
Fats 8.23g 7.93g 0%
Cholesterol 79mg 78mg 0%
Manganese 0.009mg 0.013mg 0%
Vitamin B12 1.63µg 1.62µg 0%
Trans fat 0.056g N/A
Tryptophan 0.182mg 0.265mg 0%
Threonine 1.105mg 1.035mg 0%
Isoleucine 1.259mg 1.088mg 0%
Leucine 2.201mg 1.919mg 0%
Lysine 2.338mg 2.168mg 0%
Methionine 0.72mg 0.699mg 0%
Phenylalanine 1.093mg 0.922mg 0%
Valine 1.372mg 1.216mg 0%
Histidine 0.883mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

People also compare

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
72%
Swordfish
Minerals Daily Need Coverage Score
54%
Flank steak
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 1.484g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 41mg)
Which food contains less Sugar?
?
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.