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Apple vs. Flank steak — In-Depth Nutrition Comparison

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Differences between apples and flank steak

  • Apples contain less vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, iron, and choline than flank steak.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • The amount of saturated fat in apples is lower.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of apples is 36.

The food types used in this comparison are Apples, raw, with skin and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Apple 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.
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 less SodiumSodium -98.2%
Contains more ManganeseManganese +288.9%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +216.8%
Contains more IronIron +1350%
Contains more CopperCopper +203.7%
Contains more ZincZinc +12150%
Contains more PhosphorusPhosphorus +1809.1%
Contains more SeleniumSelenium +∞%

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.
Apple
3
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +411.5%
Contains more Vitamin B3Vitamin B3 +7991.2%
Contains more Vitamin B5Vitamin B5 +793.4%
Contains more Vitamin B6Vitamin B6 +1312.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +3000%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
3
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 +33.3%
Contains more OtherOther +-433.3%
Contains more ProteinProtein +10538.5%
Contains more FatsFats +4741.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.2%
Contains more Mono. FatMonounsaturated fat +47285.7%
Contains more Poly. FatPolyunsaturated fat +531.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Flank steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Apple Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 0.26g 27.66g 55%
Selenium 0µg 29.4µg 53%
Vitamin B3 0.091mg 7.363mg 45%
Zinc 0.04mg 4.9mg 44%
Vitamin B6 0.041mg 0.579mg 41%
Phosphorus 11mg 210mg 28%
Cholesterol 0mg 79mg 26%
Iron 0.12mg 1.74mg 20%
Choline 3.4mg 105.4mg 19%
Saturated fat 0.028g 3.395g 15%
Fats 0.17g 8.23g 12%
Vitamin B5 0.061mg 0.545mg 10%
Fiber 2.4g 0g 10%
Vitamin B2 0.026mg 0.133mg 8%
Monounsaturated fat 0.007g 3.317g 8%
Calories 52kcal 192kcal 7%
Fructose 5.9g 7%
Potassium 107mg 339mg 7%
Copper 0.027mg 0.082mg 6%
Vitamin B1 0.017mg 0.075mg 5%
Vitamin C 4.6mg 0mg 5%
Carbs 13.81g 0g 5%
Magnesium 5mg 23mg 4%
Sodium 1mg 56mg 2%
Polyunsaturated fat 0.051g 0.322g 2%
Folate 3µg 9µg 2%
Vitamin E 0.18mg 0.38mg 1%
Manganese 0.035mg 0.009mg 1%
Calcium 6mg 20mg 1%
Vitamin K 2.2µg 1.4µg 1%
Net carbs 11.41g 0g N/A
Sugar 10.39g 0g N/A
Starch 0.05g 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.001mg 0.182mg 0%
Threonine 0.006mg 1.105mg 0%
Isoleucine 0.006mg 1.259mg 0%
Leucine 0.013mg 2.201mg 0%
Lysine 0.012mg 2.338mg 0%
Methionine 0.001mg 0.72mg 0%
Phenylalanine 0.006mg 1.093mg 0%
Valine 0.012mg 1.372mg 0%
Histidine 0.005mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Apple
49%
Flank steak
Minerals Daily Need Coverage Score
4%
Apple
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 10.39g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 36)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.5)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 3.367g)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.