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Mussels vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between mussels and flank steak

  • Mussels has more vitamin B12, manganese, selenium, iron, vitamin B2, vitamin B1, and folate; however, flank steak is higher in vitamin B6, vitamin B3, and zinc.
  • Mussels covers your daily need for vitamin B12, 932% more than flank steak.
  • Mussels has 756 times more manganese than flank steak. While mussels has 6.8mg of manganese, flank steak has only 0.009mg.
  • The glycemic index of mussels is higher.

These are the specific foods used in this comparison Mollusks, mussel, blue, cooked, moist heat and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Mussels vs Flank steak 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 +60.9%
Contains more CalciumCalcium +65%
Contains more IronIron +286.2%
Contains more CopperCopper +81.7%
Contains more PhosphorusPhosphorus +35.7%
Contains more ManganeseManganese +75455.6%
Contains more SeleniumSelenium +204.8%
Contains more PotassiumPotassium +26.5%
Contains more ZincZinc +83.5%
Contains less SodiumSodium -84.8%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B5Vitamin B5 +74.3%
Contains more Vitamin B12Vitamin B12 +1372.4%
Contains more FolateFolate +744.4%
Contains more Vitamin B3Vitamin B3 +145.4%
Contains more Vitamin B6Vitamin B6 +479%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5400%
Contains more ProteinProtein +16.2%
Contains more FatsFats +83.7%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 -75%
Contains more Poly. FatPolyunsaturated fat +276.4%
Contains more Mono. FatMonounsaturated fat +227.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Flank steak DV% diff.
Vitamin B12 24µg 1.63µg 932%
Manganese 6.8mg 0.009mg 295%
Selenium 89.6µg 29.4µg 109%
Iron 6.72mg 1.74mg 62%
Vitamin B6 0.1mg 0.579mg 37%
Vitamin B3 3mg 7.363mg 27%
Vitamin B2 0.42mg 0.133mg 22%
Zinc 2.67mg 4.9mg 20%
Vitamin B1 0.3mg 0.075mg 19%
Choline 105.4mg 19%
Folate 76µg 9µg 17%
Vitamin C 13.6mg 0mg 15%
Sodium 369mg 56mg 14%
Saturated fat 0.85g 3.395g 12%
Phosphorus 285mg 210mg 11%
Vitamin A 91µg 0µg 10%
Cholesterol 56mg 79mg 8%
Protein 23.8g 27.66g 8%
Vitamin B5 0.95mg 0.545mg 8%
Copper 0.149mg 0.082mg 7%
Monounsaturated fat 1.014g 3.317g 6%
Polyunsaturated fat 1.212g 0.322g 6%
Fats 4.48g 8.23g 6%
Vitamin E 0.38mg 3%
Magnesium 37mg 23mg 3%
Potassium 268mg 339mg 2%
Carbs 7.39g 0g 2%
Calories 172kcal 192kcal 1%
Vitamin K 1.4µg 1%
Calcium 33mg 20mg 1%
Net carbs 7.39g 0g N/A
Tryptophan 0.267mg 0.182mg 0%
Threonine 1.025mg 1.105mg 0%
Isoleucine 1.036mg 1.259mg 0%
Leucine 1.676mg 2.201mg 0%
Lysine 1.779mg 2.338mg 0%
Methionine 0.537mg 0.72mg 0%
Phenylalanine 0.853mg 1.093mg 0%
Valine 1.04mg 1.372mg 0%
Histidine 0.457mg 0.883mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
265%
Mussels
49%
Flank steak
Minerals Daily Need Coverage Score
198%
Mussels
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 2.545g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 313mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 50)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $7)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.