Flank steak vs. Swordfish — In-Depth Nutrition Comparison
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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.
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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 | +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.
| 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% |
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:
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
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
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.
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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 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 | |
|
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?
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 | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
72%
Minerals Daily Need Coverage Score
54%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 1.484g)
Which food contains less Sodium?
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.