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  6. Breadfruit vs. Flank steak

Breadfruit vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between breadfruit and flank steak?

  • Breadfruit is higher in vitamin C and fiber; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than breadfruit (62).

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

Infographic

Breadfruit vs Flank steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
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 PotassiumPotassium +44.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +566.7%
Contains more CalciumCalcium +17.6%
Contains more IronIron +222.2%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +4800%
~equal in Magnesium ~23mg
~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.
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 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 B1Vitamin B1 +46.7%
Contains more FolateFolate +55.6%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +718.1%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B6Vitamin B6 +479%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +180%
Contains more CholineCholine +975.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Breadfruit Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 1.07g 27.66g 53%
Selenium 0.6µg 29.4µg 52%
Zinc 0.12mg 4.9mg 43%
Vitamin B3 0.9mg 7.363mg 40%
Vitamin B6 0.1mg 0.579mg 37%
Vitamin C 29mg 0mg 32%
Cholesterol 0mg 79mg 26%
Phosphorus 30mg 210mg 26%
Fiber 4.9g 0g 20%
Choline 9.8mg 105.4mg 17%
Saturated fat 0.048g 3.395g 15%
Iron 0.54mg 1.74mg 15%
Fats 0.23g 8.23g 12%
Carbs 27.12g 0g 9%
Vitamin B2 0.03mg 0.133mg 8%
Monounsaturated fat 0.034g 3.317g 8%
Calories 103kcal 192kcal 4%
Potassium 490mg 339mg 4%
Vitamin B1 0.11mg 0.075mg 3%
Manganese 0.06mg 0.009mg 2%
Sodium 2mg 56mg 2%
Vitamin B5 0.457mg 0.545mg 2%
Polyunsaturated fat 0.066g 0.322g 2%
Vitamin E 0.1mg 0.38mg 2%
Folate 14µg 9µg 1%
Vitamin K 0.5µg 1.4µg 1%
Net carbs 22.22g 0g N/A
Magnesium 25mg 23mg 0%
Calcium 17mg 20mg 0%
Sugar 11g 0g N/A
Copper 0.084mg 0.082mg 0%
Tryptophan 0.182mg 0%
Threonine 0.052mg 1.105mg 0%
Isoleucine 0.064mg 1.259mg 0%
Leucine 0.065mg 2.201mg 0%
Lysine 0.037mg 2.338mg 0%
Methionine 0.01mg 0.72mg 0%
Phenylalanine 0.026mg 1.093mg 0%
Valine 0.047mg 1.372mg 0%
Histidine 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 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 OtherOther +-1650%
Contains more ProteinProtein +2485%
Contains more FatsFats +3478.3%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 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 -98.6%
Contains more Mono. FatMonounsaturated fat +9655.9%
Contains more Poly. FatPolyunsaturated fat +387.9%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.