Flank steak vs. Tuna Bluefin — In-Depth Nutrition Comparison
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What are the main differences between flank steak and tuna Bluefin?
- Flank steak is richer in zinc, while tuna Bluefin is higher in vitamin B12, vitamin A, selenium, vitamin B3, vitamin B1, phosphorus, vitamin B5, and vitamin B2.
- Tuna Bluefin's daily need coverage for vitamin B12 is 385% higher.
- Tuna Bluefin has 6 times less zinc than flank steak. Flank steak has 4.9mg of zinc, while tuna Bluefin has 0.77mg.
- Tuna Bluefin is lower in cholesterol.
We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Fish, tuna, fresh, bluefin, cooked, dry heat types in this comparison.
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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 | +100% |
| Contains more IronIron | +32.8% |
| Contains more ZincZinc | +536.4% |
| Contains more MagnesiumMagnesium | +178.3% |
| Contains more CopperCopper | +34.1% |
| Contains more PhosphorusPhosphorus | +55.2% |
| Contains less SodiumSodium | -10.7% |
| Contains more ManganeseManganese | +122.2% |
| Contains more SeleniumSelenium | +59.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +270.7% |
| Contains more Vitamin B2Vitamin B2 | +130.1% |
| Contains more Vitamin B3Vitamin B3 | +43.1% |
| Contains more Vitamin B5Vitamin B5 | +151.4% |
| Contains more Vitamin B12Vitamin B12 | +567.5% |
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:
29.91 g
Fats:
6.28 g
Carbs:
0 g
Water:
59.09 g
Other:
4.72 g
| Contains more FatsFats | +31.1% |
~equal in
Protein
~29.91g
~equal in
Carbs
~0g
~equal in
Water
~59.09g
~equal in
Other
~4.72g
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
1.612 g
Monounsaturated fat:
Mono. Fat
2.053 g
Polyunsaturated fat:
Poly. Fat
1.844 g
| Contains more Mono. FatMonounsaturated fat | +61.6% |
| Contains less Sat. FatSaturated fat | -52.5% |
| Contains more Poly. FatPolyunsaturated fat | +472.7% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 10.88µg | 385% |
| Vitamin A | 0µg | 757µg | 84% |
| Zinc | 4.9mg | 0.77mg | 38% |
| Selenium | 29.4µg | 46.8µg | 32% |
| Vitamin B3 | 7.363mg | 10.54mg | 20% |
| Choline | 105.4mg | 19% | |
| Vitamin B1 | 0.075mg | 0.278mg | 17% |
| Vitamin B5 | 0.545mg | 1.37mg | 17% |
| Phosphorus | 210mg | 326mg | 17% |
| Vitamin B2 | 0.133mg | 0.306mg | 13% |
| Cholesterol | 79mg | 49mg | 10% |
| Magnesium | 23mg | 64mg | 10% |
| Polyunsaturated fat | 0.322g | 1.844g | 10% |
| Saturated fat | 3.395g | 1.612g | 8% |
| Protein | 27.66g | 29.91g | 5% |
| Iron | 1.74mg | 1.31mg | 5% |
| Vitamin B6 | 0.579mg | 0.525mg | 4% |
| Vitamin E | 0.38mg | 3% | |
| Monounsaturated fat | 3.317g | 2.053g | 3% |
| Copper | 0.082mg | 0.11mg | 3% |
| Fats | 8.23g | 6.28g | 3% |
| Folate | 9µg | 2µg | 2% |
| Calcium | 20mg | 10mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Calories | 192kcal | 184kcal | 0% |
| Potassium | 339mg | 323mg | 0% |
| Sodium | 56mg | 50mg | 0% |
| Manganese | 0.009mg | 0.02mg | 0% |
| Tryptophan | 0.182mg | 0.335mg | 0% |
| Threonine | 1.105mg | 1.311mg | 0% |
| Isoleucine | 1.259mg | 1.378mg | 0% |
| Leucine | 2.201mg | 2.431mg | 0% |
| Lysine | 2.338mg | 2.747mg | 0% |
| Methionine | 0.72mg | 0.885mg | 0% |
| Phenylalanine | 1.093mg | 1.168mg | 0% |
| Valine | 1.372mg | 1.541mg | 0% |
| Histidine | 0.883mg | 0.88mg | 0% |
| Omega-3 - EPA | 0g | 0.363g | N/A |
| Omega-3 - DHA | 0g | 1.141g | N/A |
| Omega-3 - DPA | 0g | 0.16g | 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 | |
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%
166%
Minerals Daily Need Coverage Score
54%
59%
Comparison summary
Which food is lower in Cholesterol?
Tuna Bluefin is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Tuna Bluefin is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna Bluefin contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Tuna Bluefin is lower in Saturated fat (difference - 1.783g)
Which food is cheaper?
Flank steak is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.