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  6. Surimi vs. Flank steak

Surimi vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between surimi and flank steak?

  • Surimi is higher in phosphorus; however, flank steak is richer in vitamin B3, vitamin B6, zinc, iron, vitamin B5, vitamin B2, and potassium.
  • Flank steak's daily need coverage for vitamin B3 is 45% more.
  • Surimi has less cholesterol.
  • Flank steak has a lower glycemic index (0) than surimi (50).

We used Fish, surimi and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Surimi 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.
Surimi
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +87%
Contains more PhosphorusPhosphorus +34.3%
Contains more ManganeseManganese +22.2%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +202.7%
Contains more IronIron +569.2%
Contains more CopperCopper +156.3%
Contains more ZincZinc +1384.8%
Contains less SodiumSodium -60.8%
~equal in Selenium ~29.4µg

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.
Surimi
Surimi
2
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +65.8%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +3246.8%
Contains more Vitamin B5Vitamin B5 +678.6%
Contains more Vitamin B6Vitamin B6 +1830%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~1.63µg

All nutrients comparison - raw data values

Nutrient Surimi Flank steak DV% diff.
Vitamin B3 0.22mg 7.363mg 45%
Vitamin B6 0.03mg 0.579mg 42%
Zinc 0.33mg 4.9mg 42%
Protein 15.18g 27.66g 25%
Choline 105.4mg 19%
Iron 0.26mg 1.74mg 19%
Cholesterol 30mg 79mg 16%
Saturated fat 0.191g 3.395g 15%
Fats 0.9g 8.23g 11%
Vitamin B5 0.07mg 0.545mg 10%
Phosphorus 282mg 210mg 10%
Vitamin B2 0.021mg 0.133mg 9%
Monounsaturated fat 0.149g 3.317g 8%
Potassium 112mg 339mg 7%
Copper 0.032mg 0.082mg 6%
Vitamin B1 0.02mg 0.075mg 5%
Calories 99kcal 192kcal 5%
Magnesium 43mg 23mg 5%
Sodium 143mg 56mg 4%
Selenium 28.1µg 29.4µg 2%
Folate 2µg 9µg 2%
Vitamin E 0.63mg 0.38mg 2%
Vitamin A 20µg 0µg 2%
Carbs 6.85g 0g 2%
Polyunsaturated fat 0.443g 0.322g 1%
Vitamin K 0.1µg 1.4µg 1%
Vitamin B12 1.6µg 1.63µg 1%
Calcium 9mg 20mg 1%
Net carbs 6.85g 0g N/A
Manganese 0.011mg 0.009mg 0%
Tryptophan 0.092mg 0.182mg 0%
Threonine 0.734mg 1.105mg 0%
Isoleucine 0.709mg 1.259mg 0%
Leucine 1.202mg 2.201mg 0%
Lysine 1.387mg 2.338mg 0%
Methionine 0.515mg 0.72mg 0%
Phenylalanine 0.595mg 1.093mg 0%
Valine 0.77mg 1.372mg 0%
Histidine 0.35mg 0.883mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19%
Contains more OtherOther +-1316.7%
Contains more ProteinProtein +82.2%
Contains more FatsFats +814.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -94.4%
Contains more Poly. FatPolyunsaturated fat +37.6%
Contains more Mono. FatMonounsaturated fat +2126.2%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.