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Flank steak vs. Grapefruit — In-Depth Nutrition Comparison

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Significant differences between flank steak and grapefruit

  • Flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron; however, grapefruit is richer in vitamin C and vitamin A.
  • Flank steak covers your daily vitamin B12 needs 68% more than grapefruit.
  • Grapefruit has a higher glycemic index. The glycemic index of grapefruit is 25, 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 Grapefruit, raw, pink and red, all areas.

Infographic

Flank steak vs Grapefruit 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% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +151.1%
Contains more IronIron +2075%
Contains more CopperCopper +156.3%
Contains more ZincZinc +6900%
Contains more PhosphorusPhosphorus +1066.7%
Contains more SeleniumSelenium +29300%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +144.4%
~equal in Calcium ~22mg

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +192.3%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B2Vitamin B2 +329%
Contains more Vitamin B3Vitamin B3 +3509.3%
Contains more Vitamin B5Vitamin B5 +108%
Contains more Vitamin B6Vitamin B6 +992.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1268.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg

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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +3492.2%
Contains more FatsFats +5778.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.2%
~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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +16485%
Contains more Poly. FatPolyunsaturated fat +794.4%
Contains less Sat. FatSaturated fat -99.4%

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 Grapefruit
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flank steak Grapefruit DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.77g 54%
Selenium 29.4µg 0.1µg 53%
Vitamin B3 7.363mg 0.204mg 45%
Zinc 4.9mg 0.07mg 44%
Vitamin B6 0.579mg 0.053mg 40%
Vitamin C 0mg 31.2mg 35%
Phosphorus 210mg 18mg 27%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.08mg 21%
Choline 105.4mg 7.7mg 18%
Saturated fat 3.395g 0.021g 15%
Fats 8.23g 0.14g 12%
Calories 192kcal 42kcal 8%
Monounsaturated fat 3.317g 0.02g 8%
Vitamin B2 0.133mg 0.031mg 8%
Copper 0.082mg 0.032mg 6%
Potassium 339mg 135mg 6%
Vitamin A 0µg 58µg 6%
Vitamin B5 0.545mg 0.262mg 6%
Fiber 0g 1.6g 6%
Carbs 0g 10.66g 4%
Vitamin B1 0.075mg 0.043mg 3%
Magnesium 23mg 9mg 3%
Fructose 1.77g 2%
Sodium 56mg 0mg 2%
Vitamin E 0.38mg 0.13mg 2%
Polyunsaturated fat 0.322g 0.036g 2%
Manganese 0.009mg 0.022mg 1%
Folate 9µg 13µg 1%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 9.06g N/A
Calcium 20mg 22mg 0%
Sugar 0g 6.89g N/A
Tryptophan 0.182mg 0.008mg 0%
Threonine 1.105mg 0.013mg 0%
Isoleucine 1.259mg 0.008mg 0%
Leucine 2.201mg 0.015mg 0%
Lysine 2.338mg 0.019mg 0%
Methionine 0.72mg 0.007mg 0%
Phenylalanine 1.093mg 0.013mg 0%
Valine 1.372mg 0.015mg 0%
Histidine 0.883mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Grapefruit
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
15%
Grapefruit
Minerals Daily Need Coverage Score
54%
Flank steak
5%
Grapefruit

Comparison summary

Which food is lower in Cholesterol?
Grapefruit
Grapefruit is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 3.374g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 6.89g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 25)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.3)
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

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.