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  6. Flank steak vs. Plum

Flank steak vs. Plum — In-Depth Nutrition Comparison

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What are the differences between flank steak and plums?

  • The amount of vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and choline in flank steak is higher than in plums.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Plums have less cholesterol.
  • Flank steak has a lower glycemic index (0) than plums (53).

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

Infographic

Flank steak vs Plum 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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +228.6%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +115.9%
Contains more IronIron +923.5%
Contains more CopperCopper +43.9%
Contains more ZincZinc +4800%
Contains more PhosphorusPhosphorus +1212.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +477.8%

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%
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B2Vitamin B2 +411.5%
Contains more Vitamin B3Vitamin B3 +1665.7%
Contains more Vitamin B5Vitamin B5 +303.7%
Contains more Vitamin B6Vitamin B6 +1896.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +5447.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +357.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Plum DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.7g 54%
Selenium 29.4µg 0µg 53%
Zinc 4.9mg 0.1mg 44%
Vitamin B3 7.363mg 0.417mg 43%
Vitamin B6 0.579mg 0.029mg 42%
Phosphorus 210mg 16mg 28%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.17mg 20%
Choline 105.4mg 1.9mg 19%
Saturated fat 3.395g 0.017g 15%
Fats 8.23g 0.28g 12%
Vitamin C 0mg 9.5mg 11%
Monounsaturated fat 3.317g 0.134g 8%
Vitamin B5 0.545mg 0.135mg 8%
Vitamin B2 0.133mg 0.026mg 8%
Calories 192kcal 46kcal 7%
Fiber 0g 1.4g 6%
Potassium 339mg 157mg 5%
Vitamin K 1.4µg 6.4µg 4%
Vitamin B1 0.075mg 0.028mg 4%
Fructose 3.07g 4%
Carbs 0g 11.42g 4%
Magnesium 23mg 7mg 4%
Copper 0.082mg 0.057mg 3%
Manganese 0.009mg 0.052mg 2%
Polyunsaturated fat 0.322g 0.044g 2%
Sodium 56mg 0mg 2%
Vitamin A 0µg 17µg 2%
Calcium 20mg 6mg 1%
Folate 9µg 5µg 1%
Vitamin E 0.38mg 0.26mg 1%
Net carbs 0g 10.02g N/A
Sugar 0g 9.92g N/A
Tryptophan 0.182mg 0.009mg 0%
Threonine 1.105mg 0.01mg 0%
Isoleucine 1.259mg 0.014mg 0%
Leucine 2.201mg 0.015mg 0%
Lysine 2.338mg 0.016mg 0%
Methionine 0.72mg 0.008mg 0%
Phenylalanine 1.093mg 0.014mg 0%
Valine 1.372mg 0.016mg 0%
Histidine 0.883mg 0.009mg 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
Plum
Plum
3
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +3851.4%
Contains more FatsFats +2839.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.9%
~equal in Other ~0.37g

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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +2375.4%
Contains more Poly. FatPolyunsaturated fat +631.8%
Contains less Sat. FatSaturated fat -99.5%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.