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  6. Flank steak vs. Breadfruit

Flank steak vs. Breadfruit — In-Depth Nutrition Comparison

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What are the differences between flank steak and breadfruit?

  • Flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline; however, breadfruit is richer in vitamin C and fiber.
  • 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 Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Breadfruit, raw types in this article.

Infographic

Flank steak vs Breadfruit 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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%
Contains more CalciumCalcium +17.6%
Contains more IronIron +222.2%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +4800%
Contains more PotassiumPotassium +44.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +566.7%
~equal in Magnesium ~25mg
~equal in Copper ~0.084mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more FolateFolate +55.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +2485%
Contains more FatsFats +3478.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.1%
~equal in Other ~0.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +9655.9%
Contains more Poly. FatPolyunsaturated fat +387.9%
Contains less Sat. FatSaturated fat -98.6%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.