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  6. Tuna Bluefin vs. Flank steak

Tuna Bluefin vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between tuna Bluefin and flank steak?

  • Tuna Bluefin is richer in vitamin B12, vitamin A, selenium, vitamin B3, vitamin B1, phosphorus, vitamin B5, and vitamin B2, while flank steak is higher in zinc.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 385% higher.
  • Tuna Bluefin is lower in cholesterol.

We used Fish, tuna, fresh, bluefin, cooked, dry heat and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Tuna Bluefin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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 +178.3%
Contains more CopperCopper +34.1%
Contains more PhosphorusPhosphorus +55.2%
Contains less SodiumSodium -10.7%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +59.2%
Contains more CalciumCalcium +100%
Contains more IronIron +32.8%
Contains more ZincZinc +536.4%
~equal in Potassium ~339mg

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.
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 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 B1Vitamin B1 +270.7%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B3Vitamin B3 +43.1%
Contains more Vitamin B5Vitamin B5 +151.4%
Contains more Vitamin B12Vitamin B12 +567.5%
Contains more Vitamin B6Vitamin B6 +10.3%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Flank steak DV% diff.
Vitamin B12 10.88µg 1.63µg 385%
Vitamin A 757µg 0µg 84%
Zinc 0.77mg 4.9mg 38%
Selenium 46.8µg 29.4µg 32%
Vitamin B3 10.54mg 7.363mg 20%
Choline 105.4mg 19%
Vitamin B1 0.278mg 0.075mg 17%
Vitamin B5 1.37mg 0.545mg 17%
Phosphorus 326mg 210mg 17%
Vitamin B2 0.306mg 0.133mg 13%
Cholesterol 49mg 79mg 10%
Magnesium 64mg 23mg 10%
Polyunsaturated fat 1.844g 0.322g 10%
Saturated fat 1.612g 3.395g 8%
Protein 29.91g 27.66g 5%
Iron 1.31mg 1.74mg 5%
Vitamin B6 0.525mg 0.579mg 4%
Vitamin E 0.38mg 3%
Monounsaturated fat 2.053g 3.317g 3%
Copper 0.11mg 0.082mg 3%
Fats 6.28g 8.23g 3%
Folate 2µg 9µg 2%
Calcium 10mg 20mg 1%
Vitamin K 1.4µg 1%
Calories 184kcal 192kcal 0%
Potassium 323mg 339mg 0%
Sodium 50mg 56mg 0%
Manganese 0.02mg 0.009mg 0%
Tryptophan 0.335mg 0.182mg 0%
Threonine 1.311mg 1.105mg 0%
Isoleucine 1.378mg 1.259mg 0%
Leucine 2.431mg 2.201mg 0%
Lysine 2.747mg 2.338mg 0%
Methionine 0.885mg 0.72mg 0%
Phenylalanine 1.168mg 1.093mg 0%
Valine 1.541mg 1.372mg 0%
Histidine 0.88mg 0.883mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more OtherOther +-7966.7%
Contains more FatsFats +31.1%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 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 -52.5%
Contains more Poly. FatPolyunsaturated fat +472.7%
Contains more Mono. FatMonounsaturated fat +61.6%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.