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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.8 g
Fats:
4.48 g
Carbs:
7.39 g
Water:
61.15 g
Other:
3.18 g
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
Saturated fat:
Sat. Fat
0.85 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
1.212 g
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% |
