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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
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.
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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 Cholesterol |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
104%
49%
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 is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 145mg)
Which food contains less Sodium?
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.