Flank steak vs. Fruitcake — In-Depth Nutrition Comparison
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How are flank steak and fruitcake different?
- Flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline, while fruitcake is higher in fiber.
- Flank steak covers your daily need for vitamin B12, 68% more than fruitcake.
- Flank steak contains 18 times more zinc than fruitcake. Flank steak contains 4.9mg of zinc, while fruitcake contains 0.27mg.
- Fruitcake is lower in cholesterol.
- Fruitcake has a higher glycemic index (53) than flank steak (0).
Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cake, fruitcake, commercially prepared types were used in this article.
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.
| Contains more MagnesiumMagnesium | +43.8% |
| Contains more PotassiumPotassium | +121.6% |
| Contains more CopperCopper | +64% |
| Contains more ZincZinc | +1714.8% |
| Contains more PhosphorusPhosphorus | +303.8% |
| Contains less SodiumSodium | -44.6% |
| Contains more SeleniumSelenium | +1370% |
| Contains more CalciumCalcium | +65% |
| Contains more IronIron | +19% |
| Contains more ManganeseManganese | +2344.4% |
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 | +50% |
| Contains more Vitamin B2Vitamin B2 | +34.3% |
| Contains more Vitamin B3Vitamin B3 | +830.8% |
| Contains more Vitamin B5Vitamin B5 | +141.2% |
| Contains more Vitamin B6Vitamin B6 | +1158.7% |
| Contains more Vitamin B12Vitamin B12 | +16200% |
| Contains more CholineCholine | +1084.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +136.8% |
| Contains more FolateFolate | +122.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.01µg | 68% |
| Protein | 27.66g | 2.9g | 50% |
| Selenium | 29.4µg | 2µg | 50% |
| Zinc | 4.9mg | 0.27mg | 42% |
| Vitamin B6 | 0.579mg | 0.046mg | 41% |
| Vitamin B3 | 7.363mg | 0.791mg | 41% |
| Cholesterol | 79mg | 5mg | 25% |
| Phosphorus | 210mg | 52mg | 23% |
| Carbs | 0g | 61.6g | 21% |
| Polyunsaturated fat | 0.322g | 3.323g | 20% |
| Choline | 105.4mg | 8.9mg | 18% |
| Fiber | 0g | 3.7g | 15% |
| Saturated fat | 3.395g | 1.048g | 11% |
| Manganese | 0.009mg | 0.22mg | 9% |
| Calories | 192kcal | 324kcal | 7% |
| Vitamin B5 | 0.545mg | 0.226mg | 6% |
| Potassium | 339mg | 153mg | 5% |
| Copper | 0.082mg | 0.05mg | 4% |
| Iron | 1.74mg | 2.07mg | 4% |
| Vitamin E | 0.38mg | 0.9mg | 3% |
| Folate | 9µg | 20µg | 3% |
| Vitamin B2 | 0.133mg | 0.099mg | 3% |
| Monounsaturated fat | 3.317g | 4.2g | 2% |
| Vitamin B1 | 0.075mg | 0.05mg | 2% |
| Sodium | 56mg | 101mg | 2% |
| Magnesium | 23mg | 16mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 20mg | 33mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Fats | 8.23g | 9.1g | 1% |
| Net carbs | 0g | 57.9g | N/A |
| Sugar | 0g | 27.42g | N/A |
| Vitamin K | 1.4µg | 1.5µg | 0% |
| Tryptophan | 0.182mg | 0.042mg | 0% |
| Threonine | 1.105mg | 0.102mg | 0% |
| Isoleucine | 1.259mg | 0.121mg | 0% |
| Leucine | 2.201mg | 0.206mg | 0% |
| Lysine | 2.338mg | 0.121mg | 0% |
| Methionine | 0.72mg | 0.059mg | 0% |
| Phenylalanine | 1.093mg | 0.14mg | 0% |
| Valine | 1.372mg | 0.144mg | 0% |
| Histidine | 0.883mg | 0.071mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
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:
2.9 g
Fats:
9.1 g
Carbs:
61.6 g
Water:
25.3 g
Other:
1.1 g
| Contains more ProteinProtein | +853.8% |
| Contains more WaterWater | +153.6% |
| Contains more FatsFats | +10.6% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.1g
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
1.048 g
Monounsaturated fat:
Mono. Fat
4.2 g
Polyunsaturated fat:
Poly. Fat
3.323 g
| Contains less Sat. FatSaturated fat | -69.1% |
| Contains more Mono. FatMonounsaturated fat | +26.6% |
| Contains more Poly. FatPolyunsaturated fat | +932% |
