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  6. Pacific saury raw vs. Flank steak

Pacific saury raw vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between pacific saury raw and flank steak

  • Pacific saury raw has more vitamin B12 and manganese; however, flank steak is richer in zinc, vitamin B6, vitamin B3, selenium, iron, and choline.
  • Flank steak covers your daily zinc needs 38% more than pacific saury raw.
  • Flank steak has 27 times less manganese than pacific saury raw. Pacific saury raw has 0.24mg of manganese, while flank steak has 0.009mg.
  • Pacific saury raw contains less cholesterol.

Specific food types used in this comparison are Fish, pike, northern, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +34.8%
Contains more CalciumCalcium +185%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +2566.7%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +216.4%
Contains more CopperCopper +60.8%
Contains more ZincZinc +631.3%
Contains more SeleniumSelenium +133.3%
~equal in Phosphorus ~210mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B12Vitamin B12 +22.7%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +220.1%
Contains more Vitamin B6Vitamin B6 +394.9%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +62.2%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Flank steak DV% diff.
Zinc 0.67mg 4.9mg 38%
Vitamin B6 0.117mg 0.579mg 36%
Vitamin B3 2.3mg 7.363mg 32%
Selenium 12.6µg 29.4µg 31%
Protein 19.26g 27.66g 17%
Saturated fat 0.118g 3.395g 15%
Vitamin B12 2µg 1.63µg 15%
Iron 0.55mg 1.74mg 15%
Vitamin D 2.5µg 13%
Cholesterol 39mg 79mg 13%
Fats 0.69g 8.23g 12%
Vitamin D 99IU 12%
Manganese 0.24mg 0.009mg 10%
Monounsaturated fat 0.157g 3.317g 8%
Choline 65mg 105.4mg 7%
Vitamin B2 0.063mg 0.133mg 5%
Calories 88kcal 192kcal 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B5 0.75mg 0.545mg 4%
Calcium 57mg 20mg 4%
Copper 0.051mg 0.082mg 3%
Folate 15µg 9µg 2%
Vitamin A 21µg 0µg 2%
Magnesium 31mg 23mg 2%
Potassium 259mg 339mg 2%
Vitamin E 0.2mg 0.38mg 1%
Polyunsaturated fat 0.202g 0.322g 1%
Vitamin K 0.1µg 1.4µg 1%
Phosphorus 220mg 210mg 1%
Sodium 39mg 56mg 1%
Vitamin B1 0.058mg 0.075mg 1%
Tryptophan 0.216mg 0.182mg 0%
Threonine 0.844mg 1.105mg 0%
Isoleucine 0.887mg 1.259mg 0%
Leucine 1.565mg 2.201mg 0%
Lysine 1.768mg 2.338mg 0%
Methionine 0.57mg 0.72mg 0%
Phenylalanine 0.752mg 1.093mg 0%
Valine 0.992mg 1.372mg 0%
Histidine 0.567mg 0.883mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +23%
Contains more OtherOther +-1983.3%
Contains more ProteinProtein +43.6%
Contains more FatsFats +1092.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -96.5%
Contains more Mono. FatMonounsaturated fat +2012.7%
Contains more Poly. FatPolyunsaturated fat +59.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.