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  6. Haddock vs. Flank steak

Haddock vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between haddock and flank steak

  • Haddock has more vitamin B12 and phosphorus; however, flank steak has more zinc, vitamin B3, vitamin B6, iron, and copper.
  • Flank steak's daily need coverage for zinc is 41% more.
  • Haddock has 5 times more sodium than flank steak. Haddock has 261mg of sodium, while flank steak has 56mg.

The food varieties used in the comparison are Fish, haddock, cooked, dry heat and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Haddock vs Flank steak 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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%
Contains more MagnesiumMagnesium +13%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +44.4%
Contains more CalciumCalcium +42.9%
Contains more IronIron +728.6%
Contains more CopperCopper +215.4%
Contains more ZincZinc +1125%
Contains less SodiumSodium -78.5%
~equal in Potassium ~339mg
~equal in Selenium ~29.4µg

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +44.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +30.7%
Contains more FolateFolate +44.4%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +78.8%
Contains more Vitamin B5Vitamin B5 +10.3%
Contains more Vitamin B6Vitamin B6 +77.1%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +32.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more WaterWater +24.1%
Contains more ProteinProtein +38.4%
Contains more FatsFats +1396.4%
~equal in Carbs ~0g
~equal in Other ~-0.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +4382.4%
Contains more Poly. FatPolyunsaturated fat +57.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Haddock Flank steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Haddock Flank steak DV% diff.
Zinc 0.4mg 4.9mg 41%
Vitamin B12 2.13µg 1.63µg 21%
Vitamin B3 4.119mg 7.363mg 20%
Vitamin B6 0.327mg 0.579mg 19%
Iron 0.21mg 1.74mg 19%
Saturated fat 0.111g 3.395g 15%
Protein 19.99g 27.66g 15%
Fats 0.55g 8.23g 12%
Phosphorus 278mg 210mg 10%
Sodium 261mg 56mg 9%
Monounsaturated fat 0.074g 3.317g 8%
Copper 0.026mg 0.082mg 6%
Vitamin B2 0.069mg 0.133mg 5%
Choline 79.6mg 105.4mg 5%
Calories 90kcal 192kcal 5%
Cholesterol 66mg 79mg 4%
Selenium 31.7µg 29.4µg 4%
Vitamin B1 0.023mg 0.075mg 4%
Vitamin D 23IU 3%
Vitamin D 0.6µg 3%
Vitamin A 21µg 0µg 2%
Vitamin B5 0.494mg 0.545mg 1%
Calcium 14mg 20mg 1%
Vitamin K 0.1µg 1.4µg 1%
Folate 13µg 9µg 1%
Magnesium 26mg 23mg 1%
Vitamin E 0.55mg 0.38mg 1%
Polyunsaturated fat 0.204g 0.322g 1%
Potassium 351mg 339mg 0%
Manganese 0.013mg 0.009mg 0%
Trans fat 0.005g N/A
Tryptophan 0.26mg 0.182mg 0%
Threonine 1.015mg 1.105mg 0%
Isoleucine 1.067mg 1.259mg 0%
Leucine 1.882mg 2.201mg 0%
Lysine 2.126mg 2.338mg 0%
Methionine 0.686mg 0.72mg 0%
Phenylalanine 0.904mg 1.093mg 0%
Valine 1.193mg 1.372mg 0%
Histidine 0.682mg 0.883mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock Flank steak
Low Calories diet ok
Low Fats diet ok
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
42%
Haddock
49%
Flank steak
Minerals Daily Need Coverage Score
41%
Haddock
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Haddock
Haddock is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 3.284g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 205mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $16)
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 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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.