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  6. Halibut raw vs. Flank steak

Halibut raw vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between halibut raw and flank steak?

  • Halibut raw is richer in selenium, while flank steak is higher in zinc, vitamin B3, vitamin B12, iron, vitamin B6, choline, phosphorus, and vitamin B5.
  • Flank steak's daily need coverage for zinc is 41% higher.
  • Halibut raw is lower in cholesterol.

We used Fish, halibut, Greenland, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Halibut raw 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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 ManganeseManganese +33.3%
Contains more SeleniumSelenium +24.1%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +163.6%
Contains more CopperCopper +173.3%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +28%
Contains less SodiumSodium -30%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +92.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B3Vitamin B3 +390.9%
Contains more Vitamin B5Vitamin B5 +118%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more Vitamin B12Vitamin B12 +63%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +800%
Contains more CholineCholine +70.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Flank steak DV% diff.
Vitamin D 27.4µg 137%
Vitamin D 1097IU 137%
Zinc 0.4mg 4.9mg 41%
Vitamin B3 1.5mg 7.363mg 37%
Protein 14.37g 27.66g 27%
Vitamin B12 1µg 1.63µg 26%
Iron 0.66mg 1.74mg 14%
Selenium 36.5µg 29.4µg 13%
Monounsaturated fat 8.378g 3.317g 13%
Vitamin B6 0.42mg 0.579mg 12%
Cholesterol 46mg 79mg 11%
Fats 13.84g 8.23g 9%
Choline 61.8mg 105.4mg 8%
Polyunsaturated fat 1.367g 0.322g 7%
Phosphorus 164mg 210mg 7%
Vitamin B5 0.25mg 0.545mg 6%
Copper 0.03mg 0.082mg 6%
Vitamin B2 0.08mg 0.133mg 4%
Saturated fat 2.419g 3.395g 4%
Vitamin A 14µg 0µg 2%
Potassium 268mg 339mg 2%
Calcium 3mg 20mg 2%
Folate 1µg 9µg 2%
Vitamin E 0.73mg 0.38mg 2%
Vitamin B1 0.06mg 0.075mg 1%
Sodium 80mg 56mg 1%
Vitamin K 0.1µg 1.4µg 1%
Magnesium 26mg 23mg 1%
Calories 186kcal 192kcal 0%
Manganese 0.012mg 0.009mg 0%
Tryptophan 0.161mg 0.182mg 0%
Threonine 0.63mg 1.105mg 0%
Isoleucine 0.662mg 1.259mg 0%
Leucine 1.168mg 2.201mg 0%
Lysine 1.32mg 2.338mg 0%
Methionine 0.425mg 0.72mg 0%
Phenylalanine 0.561mg 1.093mg 0%
Valine 0.74mg 1.372mg 0%
Histidine 0.423mg 0.883mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +68.2%
Contains more OtherOther +-2633.3%
Contains more ProteinProtein +92.5%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -28.7%
Contains more Mono. FatMonounsaturated fat +152.6%
Contains more Poly. FatPolyunsaturated fat +324.5%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.