Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Smoked salmon
  5. Compare
  6. Smoked salmon vs. Flank steak

Smoked salmon vs. Flank steak — In-Depth Nutrition Comparison

Compare

A recap on differences between smoked salmon and flank steak

  • Smoked salmon is higher in vitamin B12 and copper, yet flank steak is higher in zinc, vitamin B6, vitamin B3, iron, and phosphorus.
  • Smoked salmon covers your daily vitamin B12 needs 68% more than flank steak.
  • Smoked salmon contains 12 times more sodium than flank steak. While smoked salmon contains 672mg of sodium, flank steak contains only 56mg.

Food varieties used in this article are Fish, salmon, chinook, smoked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 CopperCopper +180.5%
Contains more ManganeseManganese +88.9%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +104.7%
Contains more ZincZinc +1480.6%
Contains more PhosphorusPhosphorus +28%
Contains less SodiumSodium -91.7%
~equal in Selenium ~29.4µg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 +255.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +350%
Contains more CholineCholine +18.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Flank steak DV% diff.
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Vitamin B12 3.26µg 1.63µg 68%
Zinc 0.31mg 4.9mg 42%
Sodium 672mg 56mg 27%
Vitamin B6 0.278mg 0.579mg 23%
Protein 18.28g 27.66g 19%
Cholesterol 23mg 79mg 19%
Vitamin B3 4.72mg 7.363mg 17%
Copper 0.23mg 0.082mg 16%
Iron 0.85mg 1.74mg 11%
Saturated fat 0.929g 3.395g 11%
Phosphorus 164mg 210mg 7%
Vitamin B5 0.87mg 0.545mg 7%
Vitamin E 1.35mg 0.38mg 6%
Fats 4.32g 8.23g 6%
Potassium 175mg 339mg 5%
Selenium 32.4µg 29.4µg 5%
Polyunsaturated fat 0.995g 0.322g 4%
Calories 117kcal 192kcal 4%
Vitamin B1 0.023mg 0.075mg 4%
Vitamin A 26µg 0µg 3%
Choline 89mg 105.4mg 3%
Monounsaturated fat 2.023g 3.317g 3%
Vitamin B2 0.101mg 0.133mg 2%
Folate 2µg 9µg 2%
Vitamin K 0.1µg 1.4µg 1%
Calcium 11mg 20mg 1%
Magnesium 18mg 23mg 1%
Manganese 0.017mg 0.009mg 0%
Tryptophan 0.205mg 0.182mg 0%
Threonine 0.801mg 1.105mg 0%
Isoleucine 0.842mg 1.259mg 0%
Leucine 1.486mg 2.201mg 0%
Lysine 1.679mg 2.338mg 0%
Methionine 0.541mg 0.72mg 0%
Phenylalanine 0.714mg 1.093mg 0%
Valine 0.942mg 1.372mg 0%
Histidine 0.538mg 0.883mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +12.2%
Contains more OtherOther +-9100%
Contains more ProteinProtein +51.3%
Contains more FatsFats +90.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 -72.6%
Contains more Poly. FatPolyunsaturated fat +209%
Contains more Mono. FatMonounsaturated fat +64%

People also compare

Smoked salmon
Smoked salmon vs Salmon raw
Salmon raw
Smoked salmon
Smoked salmon vs Caviar
Caviar
Smoked salmon
Smoked salmon vs Sardines
Sardines
Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.