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  6. Flank steak vs. Tuna Bluefin

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.

Infographic

Flank steak vs Tuna Bluefin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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%
~equal in Potassium ~323mg

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.525mg

All nutrients comparison - raw data values

Nutrient Flank steak Tuna Bluefin 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

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
30% 6% 59% 5%
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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
29% 37% 33%
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%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.