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% |
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 |
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% |
