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Flank steak vs. Cherry pie — In-Depth Nutrition Comparison

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What are the differences between flank steak and cherry pie?

  • Flank steak is higher in vitamin B12, zinc, vitamin B6, selenium, vitamin B3, phosphorus, and vitamin B5; however, cherry pie is richer in manganese and vitamin A.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than cherry pie (59).

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pie, cherry, prepared from recipe types in this article.

Infographic

Flank steak vs Cherry pie 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 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 6.4% 3% 6.8% 69% 26% 5.5% 13% 25% 26% 43%
Contains more MagnesiumMagnesium +155.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +340.3%
Contains more ZincZinc +2350%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -70.7%
Contains more SeleniumSelenium +276.9%
Contains more ManganeseManganese +2122.2%
~equal in Iron ~1.85mg
~equal in Copper ~0.077mg

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 3.3% 9.7% 0% 0% 37% 29% 24% 7.4% 7.8% 0% 0% 20% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +477%
Contains more Vitamin B5Vitamin B5 +343.1%
Contains more Vitamin B6Vitamin B6 +1602.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +97.3%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.125mg

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
3% 12% 39% 46%
Protein: 2.8 g
Fats: 12.2 g
Carbs: 38.5 g
Water: 45.8 g
Other: 0.7 g
Contains more ProteinProtein +887.9%
Contains more WaterWater +40.1%
Contains more FatsFats +48.2%
Contains more CarbsCarbs +∞%
~equal in Other ~0.7g

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
26% 46% 28%
Saturated fat: Sat. Fat 2.985 g
Monounsaturated fat: Mono. Fat 5.314 g
Polyunsaturated fat: Poly. Fat 3.247 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +60.2%
Contains more Poly. FatPolyunsaturated fat +908.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Cherry pie DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 2.8g 50%
Zinc 4.9mg 0.2mg 43%
Vitamin B6 0.579mg 0.034mg 42%
Selenium 29.4µg 7.8µg 39%
Vitamin B3 7.363mg 1.276mg 38%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 30mg 26%
Polyunsaturated fat 0.322g 3.247g 20%
Choline 105.4mg 19%
Carbs 0g 38.5g 13%
Manganese 0.009mg 0.2mg 8%
Vitamin B5 0.545mg 0.123mg 8%
Potassium 339mg 77mg 8%
Sodium 56mg 191mg 6%
Fats 8.23g 12.2g 6%
Vitamin B1 0.075mg 0.148mg 6%
Monounsaturated fat 3.317g 5.314g 5%
Folate 9µg 27µg 5%
Calories 192kcal 270kcal 4%
Vitamin E 0.38mg 3%
Vitamin A 0µg 29µg 3%
Magnesium 23mg 9mg 3%
Saturated fat 3.395g 2.985g 2%
Vitamin B2 0.133mg 0.125mg 1%
Vitamin K 1.4µg 1%
Copper 0.082mg 0.077mg 1%
Iron 1.74mg 1.85mg 1%
Calcium 20mg 10mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 0g 38.5g N/A
Tryptophan 0.182mg 0.031mg 0%
Threonine 1.105mg 0.072mg 0%
Isoleucine 1.259mg 0.088mg 0%
Leucine 2.201mg 0.17mg 0%
Lysine 2.338mg 0.067mg 0%
Methionine 0.72mg 0.043mg 0%
Phenylalanine 1.093mg 0.124mg 0%
Valine 1.372mg 0.104mg 0%
Histidine 0.883mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Cherry pie
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
49%
Flank steak
11%
Cherry pie
Minerals Daily Need Coverage Score
54%
Flank steak
22%
Cherry pie

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 135mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 59)
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?
Cherry pie
Cherry pie is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Cherry pie
Cherry pie is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Cherry pie
Cherry pie is lower in Saturated fat (difference - 0.41g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cherry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172781/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.