Flank steak vs. Dried fruit — In-Depth Nutrition Comparison
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Significant differences between flank steak and dried fruit
- Flank steak has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3; however, dried fruit is richer in vitamin A, fiber, copper, and vitamin E.
- Dried fruit covers your daily vitamin A needs 72% more than flank steak.
- Dried fruit contains less cholesterol.
- Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of flank steak is 0.
Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Apricots, dried, sulfured, uncooked.
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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.
| Contains more ZincZinc | +1156.4% |
| Contains more PhosphorusPhosphorus | +195.8% |
| Contains more SeleniumSelenium | +1236.4% |
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +175% |
| Contains more PotassiumPotassium | +242.8% |
| Contains more IronIron | +52.9% |
| Contains more CopperCopper | +318.3% |
| Contains less SodiumSodium | -82.1% |
| Contains more ManganeseManganese | +2511.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +79.7% |
| Contains more Vitamin B3Vitamin B3 | +184.4% |
| Contains more Vitamin B6Vitamin B6 | +304.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +658.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1039.5% |
| Contains more Vitamin KVitamin K | +121.4% |
| Contains more FolateFolate | +11.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more ProteinProtein | +715.9% |
| Contains more FatsFats | +1513.7% |
| Contains more WaterWater | +107.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +4382.4% |
| Contains more Poly. FatPolyunsaturated fat | +335.1% |
| Contains less Sat. FatSaturated fat | -99.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0µg | 68% |
| Selenium | 29.4µg | 2.2µg | 49% |
| Protein | 27.66g | 3.39g | 49% |
| Zinc | 4.9mg | 0.39mg | 41% |
| Vitamin B6 | 0.579mg | 0.143mg | 34% |
| Vitamin B3 | 7.363mg | 2.589mg | 30% |
| Copper | 0.082mg | 0.343mg | 29% |
| Fiber | 0g | 7.3g | 29% |
| Vitamin E | 0.38mg | 4.33mg | 26% |
| Cholesterol | 79mg | 0mg | 26% |
| Potassium | 339mg | 1162mg | 24% |
| Carbs | 0g | 62.64g | 21% |
| Vitamin A | 0µg | 180µg | 20% |
| Phosphorus | 210mg | 71mg | 20% |
| Choline | 105.4mg | 13.9mg | 17% |
| Fructose | 12.47g | 16% | |
| Saturated fat | 3.395g | 0.017g | 15% |
| Iron | 1.74mg | 2.66mg | 12% |
| Fats | 8.23g | 0.51g | 12% |
| Manganese | 0.009mg | 0.235mg | 10% |
| Monounsaturated fat | 3.317g | 0.074g | 8% |
| Vitamin B2 | 0.133mg | 0.074mg | 5% |
| Vitamin B1 | 0.075mg | 0.015mg | 5% |
| Calcium | 20mg | 55mg | 4% |
| Sodium | 56mg | 10mg | 2% |
| Magnesium | 23mg | 32mg | 2% |
| Polyunsaturated fat | 0.322g | 0.074g | 2% |
| Calories | 192kcal | 241kcal | 2% |
| Vitamin C | 0mg | 1mg | 1% |
| Vitamin K | 1.4µg | 3.1µg | 1% |
| Vitamin B5 | 0.545mg | 0.516mg | 1% |
| Net carbs | 0g | 55.34g | N/A |
| Sugar | 0g | 53.44g | N/A |
| Starch | 0.35g | 0% | |
| Folate | 9µg | 10µg | 0% |
| Tryptophan | 0.182mg | 0.016mg | 0% |
| Threonine | 1.105mg | 0.073mg | 0% |
| Isoleucine | 1.259mg | 0.063mg | 0% |
| Leucine | 2.201mg | 0.105mg | 0% |
| Lysine | 2.338mg | 0.083mg | 0% |
| Methionine | 0.72mg | 0.015mg | 0% |
| Phenylalanine | 1.093mg | 0.062mg | 0% |
| Valine | 1.372mg | 0.078mg | 0% |
| Histidine | 0.883mg | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
54%
44%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 31)
Which food is cheaper?
Flank steak is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 3.378g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.