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Squid vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between squid and flank steak?

  • Squid is higher in vitamin B12, vitamin B2, iron, selenium, copper, and phosphorus; however, flank steak is richer in vitamin B3 and vitamin B6.
  • Squid's daily need coverage for vitamin B12 is 157% more.
  • Flank steak contains 13 times less sodium than squid. Squid contains 744mg of sodium, while flank steak contains 56mg.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Squid 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.
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 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 +160.9%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +87.9%
Contains more IronIron +523%
Contains more CopperCopper +1117.1%
Contains more PhosphorusPhosphorus +176.2%
Contains more ManganeseManganese +2222.2%
Contains more SeleniumSelenium +204.8%
Contains more ZincZinc +41.6%
Contains less SodiumSodium -92.5%

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.
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 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 B2Vitamin B2 +1200%
Contains more Vitamin B5Vitamin B5 +65.1%
Contains more Vitamin B12Vitamin B12 +231.3%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B3Vitamin B3 +236.4%
Contains more Vitamin B6Vitamin B6 +114.4%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more ProteinProtein +17.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5700%
Contains more FatsFats +487.9%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -93%
Contains more Mono. FatMonounsaturated fat +1947.5%
Contains more Poly. FatPolyunsaturated fat +20.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Flank steak DV% diff.
Vitamin B12 5.4µg 1.63µg 157%
Vitamin B2 1.729mg 0.133mg 123%
Iron 10.84mg 1.74mg 114%
Selenium 89.6µg 29.4µg 109%
Copper 0.998mg 0.082mg 102%
Phosphorus 580mg 210mg 53%
Cholesterol 224mg 79mg 48%
Vitamin B3 2.189mg 7.363mg 32%
Sodium 744mg 56mg 30%
Vitamin B6 0.27mg 0.579mg 24%
Vitamin A 203µg 0µg 23%
Choline 105.4mg 19%
Calcium 180mg 20mg 16%
Saturated fat 0.236g 3.395g 14%
Zinc 3.46mg 4.9mg 13%
Fats 1.4g 8.23g 11%
Protein 32.48g 27.66g 10%
Potassium 637mg 339mg 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 23mg 9%
Manganese 0.209mg 0.009mg 9%
Monounsaturated fat 0.162g 3.317g 8%
Vitamin B5 0.9mg 0.545mg 7%
Vitamin B1 0.017mg 0.075mg 5%
Folate 24µg 9µg 4%
Vitamin E 0.38mg 3%
Calories 158kcal 192kcal 2%
Vitamin K 1.4µg 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Polyunsaturated fat 0.268g 0.322g 0%
Tryptophan 0.364mg 0.182mg 0%
Threonine 1.398mg 1.105mg 0%
Isoleucine 1.414mg 1.259mg 0%
Leucine 2.287mg 2.201mg 0%
Lysine 2.427mg 2.338mg 0%
Methionine 0.733mg 0.72mg 0%
Phenylalanine 1.164mg 1.093mg 0%
Valine 1.419mg 1.372mg 0%
Histidine 0.624mg 0.883mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid 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
104%
Squid
49%
Flank steak
Minerals Daily Need Coverage Score
185%
Squid
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 3.159g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 145mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 688mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.