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  6. Lobster Raw vs. Flank steak

Lobster Raw vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between lobster Raw and flank steak

  • Lobster Raw is higher in copper, selenium, and vitamin B5, yet flank steak is higher in vitamin B6, vitamin B3, iron, and vitamin B12.
  • Lobster Raw covers your daily copper needs 141% more than flank steak.
  • Lobster Raw contains 8 times more sodium than flank steak. While lobster Raw contains 423mg of sodium, flank steak contains only 56mg.

Food varieties used in this article are Crustaceans, lobster, northern, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
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 +65.2%
Contains more CalciumCalcium +320%
Contains more CopperCopper +1545.1%
Contains more ManganeseManganese +522.2%
Contains more SeleniumSelenium +116.3%
Contains more PotassiumPotassium +69.5%
Contains more IronIron +569.2%
Contains more ZincZinc +38.8%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -86.8%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
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 +128.9%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +362.8%
Contains more Vitamin B6Vitamin B6 +456.7%
Contains more Vitamin B12Vitamin B12 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +49.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 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 +26.1%
Contains more OtherOther +-3066.7%
Contains more ProteinProtein +67.4%
Contains more FatsFats +997.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 -94.7%
Contains more Mono. FatMonounsaturated fat +1407.7%
~equal in Polyunsaturated fat ~0.322g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lobster Raw Flank steak DV% diff.
Copper 1.349mg 0.082mg 141%
Selenium 63.6µg 29.4µg 62%
Vitamin B6 0.104mg 0.579mg 37%
Vitamin B3 1.591mg 7.363mg 36%
Protein 16.52g 27.66g 22%
Iron 0.26mg 1.74mg 19%
Vitamin B5 1.449mg 0.545mg 18%
Cholesterol 127mg 79mg 16%
Vitamin B12 1.25µg 1.63µg 16%
Sodium 423mg 56mg 16%
Saturated fat 0.181g 3.395g 15%
Fats 0.75g 8.23g 12%
Zinc 3.53mg 4.9mg 12%
Vitamin B2 0.014mg 0.133mg 9%
Monounsaturated fat 0.22g 3.317g 8%
Phosphorus 161mg 210mg 7%
Choline 70.3mg 105.4mg 6%
Calories 77kcal 192kcal 6%
Calcium 84mg 20mg 6%
Vitamin B1 0.02mg 0.075mg 5%
Potassium 200mg 339mg 4%
Magnesium 38mg 23mg 4%
Vitamin E 0.87mg 0.38mg 3%
Manganese 0.056mg 0.009mg 2%
Vitamin K 0µg 1.4µg 1%
Vitamin D 1IU 0%
Vitamin A 1µg 0µg 0%
Folate 10µg 9µg 0%
Trans fat 0.011g N/A
Polyunsaturated fat 0.296g 0.322g 0%
Tryptophan 0.215mg 0.182mg 0%
Threonine 0.654mg 1.105mg 0%
Isoleucine 0.723mg 1.259mg 0%
Leucine 1.197mg 2.201mg 0%
Lysine 1.24mg 2.338mg 0%
Methionine 0.413mg 0.72mg 0%
Phenylalanine 0.68mg 1.093mg 0%
Valine 0.741mg 1.372mg 0%
Histidine 0.413mg 0.883mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster Raw Flank steak
Low Calories diet ok
Low Fats diet ok
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
28%
Lobster Raw
49%
Flank steak
Minerals Daily Need Coverage Score
110%
Lobster Raw
54%
Flank steak

Comparison summary

Which food is lower in Saturated fat?
Lobster Raw
Lobster Raw is lower in Saturated fat (difference - 3.214g)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 367mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.