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  6. Sockeye salmon vs. Flank steak

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

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The main differences between sockeye salmon and flank steak

  • Sockeye salmon is richer in vitamin B12, vitamin B6, vitamin B3, vitamin B5, phosphorus, selenium, and vitamin B2, yet flank steak is richer in zinc and iron.
  • Daily need coverage for vitamin B12 for sockeye salmon is 118% higher.
  • Sockeye salmon contains 2 times more vitamin B5 than flank steak. Sockeye salmon contains 1.274mg of vitamin B5, while flank steak contains 0.545mg.
  • Sockeye salmon contains less saturated fat.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +56.5%
Contains more PotassiumPotassium +28.6%
Contains more PhosphorusPhosphorus +45.2%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +20.7%
Contains more CalciumCalcium +81.8%
Contains more IronIron +234.6%
Contains more ZincZinc +790.9%
Contains less SodiumSodium -39.1%
~equal in Copper ~0.082mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +160.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more Vitamin B5Vitamin B5 +133.8%
Contains more Vitamin B6Vitamin B6 +42.8%
Contains more Vitamin B12Vitamin B12 +174.2%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg
~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Flank steak DV% diff.
Vitamin B12 4.47µg 1.63µg 118%
Vitamin D 670IU 84%
Vitamin D 16.7µg 84%
Zinc 0.55mg 4.9mg 40%
Vitamin B6 0.827mg 0.579mg 19%
Vitamin B3 10.123mg 7.363mg 17%
Iron 0.52mg 1.74mg 15%
Vitamin B5 1.274mg 0.545mg 15%
Phosphorus 305mg 210mg 14%
Saturated fat 0.969g 3.395g 11%
Selenium 35.5µg 29.4µg 11%
Vitamin B2 0.246mg 0.133mg 9%
Polyunsaturated fat 1.327g 0.322g 7%
Vitamin B1 0.157mg 0.075mg 7%
Vitamin A 58µg 0µg 6%
Cholesterol 61mg 79mg 6%
Monounsaturated fat 1.864g 3.317g 4%
Vitamin E 0.99mg 0.38mg 4%
Fats 5.57g 8.23g 4%
Magnesium 36mg 23mg 3%
Potassium 436mg 339mg 3%
Calories 156kcal 192kcal 2%
Sodium 92mg 56mg 2%
Protein 26.48g 27.66g 2%
Vitamin K 0.1µg 1.4µg 1%
Folate 7µg 9µg 1%
Choline 112.6mg 105.4mg 1%
Copper 0.076mg 0.082mg 1%
Calcium 11mg 20mg 1%
Manganese 0.013mg 0.009mg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.182mg 0%
Threonine 1.247mg 1.105mg 0%
Isoleucine 1.274mg 1.259mg 0%
Leucine 2.185mg 2.201mg 0%
Lysine 2.574mg 2.338mg 0%
Methionine 0.858mg 0.72mg 0%
Phenylalanine 1.086mg 1.093mg 0%
Valine 1.461mg 1.372mg 0%
Histidine 0.711mg 0.883mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more OtherOther +-1133.3%
Contains more FatsFats +47.8%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -71.5%
Contains more Poly. FatPolyunsaturated fat +312.1%
Contains more Mono. FatMonounsaturated fat +78%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.