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.
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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
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Calcium
+800%
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Iron
+523%
Contains
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Magnesium
+160.9%
Contains
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Phosphorus
+176.2%
Contains
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Potassium
+87.9%
Contains
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Copper
+1117.1%
Contains
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Manganese
+2222.2%
Contains
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Selenium
+204.8%
Contains
less
Sodium
-92.5%
Contains
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Zinc
+41.6%
Contains
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Calcium
+800%
Contains
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Iron
+523%
Contains
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Magnesium
+160.9%
Contains
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Phosphorus
+176.2%
Contains
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Potassium
+87.9%
Contains
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Copper
+1117.1%
Contains
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Manganese
+2222.2%
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Selenium
+204.8%
Contains
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Sodium
-92.5%
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Zinc
+41.6%
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
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B2
+1200%
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Vitamin B5
+65.1%
Contains
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Folate
+166.7%
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Vitamin B12
+231.3%
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Vitamin B1
+341.2%
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Vitamin B3
+236.4%
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Vitamin B6
+114.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+1200%
Contains
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Vitamin B5
+65.1%
Contains
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Folate
+166.7%
Contains
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Vitamin B12
+231.3%
Contains
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Vitamin B1
+341.2%
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Vitamin B3
+236.4%
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Vitamin B6
+114.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+17.4%
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Carbs
+∞%
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Fats
+487.9%
Equal in Water - 64.17
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Protein
+17.4%
Contains
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Carbs
+∞%
Contains
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Fats
+487.9%
Equal in Water - 64.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-93%
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Monounsaturated Fat
+1947.5%
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Polyunsaturated fat
+20.1%
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
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Saturated Fat
-93%
Contains
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Monounsaturated Fat
+1947.5%
Contains
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.64g | 0g |
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| Protein | 32.48g | 27.66g |
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| Fats | 1.4g | 8.23g |
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| Carbs | 1.64g | 0g |
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| Calories | 158kcal | 192kcal |
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| Calcium | 180mg | 20mg |
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| Iron | 10.84mg | 1.74mg |
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| Magnesium | 60mg | 23mg |
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| Phosphorus | 580mg | 210mg |
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| Potassium | 637mg | 339mg |
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| Sodium | 744mg | 56mg |
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| Zinc | 3.46mg | 4.9mg |
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| Copper | 0.998mg | 0.082mg |
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| Manganese | 0.209mg | 0.009mg |
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| Selenium | 89.6µg | 29.4µg |
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| Vitamin A | 675IU | 0IU |
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| Vitamin A RAE | 203µg | 0µg |
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| Vitamin E | 0.38mg |
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| Vitamin C | 8.5mg | 0mg |
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| Vitamin B1 | 0.017mg | 0.075mg |
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| Vitamin B2 | 1.729mg | 0.133mg |
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| Vitamin B3 | 2.189mg | 7.363mg |
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| Vitamin B5 | 0.9mg | 0.545mg |
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| Vitamin B6 | 0.27mg | 0.579mg |
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| Folate | 24µg | 9µg |
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| Vitamin B12 | 5.4µg | 1.63µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.364mg | 0.182mg |
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| Threonine | 1.398mg | 1.105mg |
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| Isoleucine | 1.414mg | 1.259mg |
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| Leucine | 2.287mg | 2.201mg |
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| Lysine | 2.427mg | 2.338mg |
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| Methionine | 0.733mg | 0.72mg |
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| Phenylalanine | 1.164mg | 1.093mg |
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| Valine | 1.419mg | 1.372mg |
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| Histidine | 0.624mg | 0.883mg |
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| Cholesterol | 224mg | 79mg |
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| Saturated Fat | 0.236g | 3.395g |
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| Omega-3 - DHA | 0.132g | 0g |
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| Omega-3 - EPA | 0.078g | 0g |
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| Omega-3 - DPA | 0.012g | 0g |
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| Monounsaturated Fat | 0.162g | 3.317g |
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| Polyunsaturated fat | 0.268g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
110%
48%
Minerals Daily Need Coverage Score
185%
54%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 3.159g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 688mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 145mg)
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.