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  6. Banana vs. Flank steak

Banana vs. Flank steak — In-Depth Nutrition Comparison

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How are bananas and flank steak different?

  • Flank steak is higher than bananas in vitamin B12, selenium, zinc, vitamin B3, phosphorus, iron, choline, and vitamin B6.
  • Flank steak covers your daily need for vitamin B12, 68% more than bananas.
  • Bananas are lower in saturated fat.
  • Bananas have a higher glycemic index (48) than flank steak (0).

Bananas, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Banana 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.
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 +17.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +2900%
Contains more CalciumCalcium +300%
Contains more IronIron +569.2%
Contains more ZincZinc +3166.7%
Contains more PhosphorusPhosphorus +854.5%
Contains more SeleniumSelenium +2840%
~equal in Potassium ~339mg
~equal in Copper ~0.082mg

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.
Banana
Banana
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
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 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 FolateFolate +122.2%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +141.9%
Contains more Vitamin B2Vitamin B2 +82.2%
Contains more Vitamin B3Vitamin B3 +1007.2%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +57.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +180%
Contains more CholineCholine +975.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Banana Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 1.09g 27.66g 53%
Selenium 1µg 29.4µg 52%
Zinc 0.15mg 4.9mg 43%
Vitamin B3 0.665mg 7.363mg 42%
Phosphorus 22mg 210mg 27%
Cholesterol 0mg 79mg 26%
Iron 0.26mg 1.74mg 19%
Choline 9.8mg 105.4mg 17%
Vitamin B6 0.367mg 0.579mg 16%
Saturated fat 0.112g 3.395g 15%
Fats 0.33g 8.23g 12%
Manganese 0.27mg 0.009mg 11%
Vitamin C 8.7mg 0mg 10%
Fiber 2.6g 0g 10%
Monounsaturated fat 0.032g 3.317g 8%
Carbs 22.84g 0g 8%
Fructose 4.85g 6%
Vitamin B2 0.073mg 0.133mg 5%
Calories 89kcal 192kcal 5%
Vitamin B1 0.031mg 0.075mg 4%
Vitamin B5 0.334mg 0.545mg 4%
Folate 20µg 9µg 3%
Polyunsaturated fat 0.073g 0.322g 2%
Calcium 5mg 20mg 2%
Vitamin E 0.1mg 0.38mg 2%
Sodium 1mg 56mg 2%
Starch 5.38g 2%
Vitamin K 0.5µg 1.4µg 1%
Potassium 358mg 339mg 1%
Magnesium 27mg 23mg 1%
Net carbs 20.24g 0g N/A
Sugar 12.23g 0g N/A
Copper 0.078mg 0.082mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.009mg 0.182mg 0%
Threonine 0.028mg 1.105mg 0%
Isoleucine 0.028mg 1.259mg 0%
Leucine 0.068mg 2.201mg 0%
Lysine 0.05mg 2.338mg 0%
Methionine 0.008mg 0.72mg 0%
Phenylalanine 0.049mg 1.093mg 0%
Valine 0.047mg 1.372mg 0%
Histidine 0.077mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 +16.7%
Contains more OtherOther +-1483.3%
Contains more ProteinProtein +2437.6%
Contains more FatsFats +2393.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 -96.7%
Contains more Mono. FatMonounsaturated fat +10265.6%
Contains more Poly. FatPolyunsaturated fat +341.1%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.