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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 0% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8%
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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8%
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%
~equal in Vitamin C ~0mg

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%
Iron 0.21mg 1.74mg 19%
Vitamin B6 0.327mg 0.579mg 19%
Protein 19.99g 27.66g 15%
Saturated fat 0.111g 3.395g 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%
Calories 90kcal 192kcal 5%
Vitamin B2 0.069mg 0.133mg 5%
Choline 79.6mg 105.4mg 5%
Cholesterol 66mg 79mg 4%
Selenium 31.7µg 29.4µg 4%
Vitamin B1 0.023mg 0.075mg 4%
Vitamin D 23 IU 3%
Vitamin D 0.6µg 3%
Vitamin A 21µg 0µg 2%
Magnesium 26mg 23mg 1%
Calcium 14mg 20mg 1%
Vitamin E 0.55mg 0.38mg 1%
Vitamin B5 0.494mg 0.545mg 1%
Vitamin K 0.1µg 1.4µg 1%
Folate 13µg 9µg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 79%
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 ~0g

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%

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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.