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  6. Flank steak vs. Fruit preserves

Flank steak vs. Fruit preserves — In-Depth Nutrition Comparison

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A recap on the differences between flank steak and fruit preserves

  • Flank steak is higher than fruit preserves in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, choline, and iron.
  • Flank steak covers your daily vitamin B12 needs 68% more than fruit preserves.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Jams and preserves.

Infographic

Flank steak vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +475%
Contains more PotassiumPotassium +340.3%
Contains more IronIron +255.1%
Contains more ZincZinc +8066.7%
Contains more PhosphorusPhosphorus +1005.3%
Contains more SeleniumSelenium +1370%
Contains more CopperCopper +22%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +344.4%
~equal in Calcium ~20mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +368.8%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +20352.8%
Contains more Vitamin B5Vitamin B5 +2625%
Contains more Vitamin B6Vitamin B6 +2795%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +933.3%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +22.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Fruit preserves DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.37g 55%
Selenium 29.4µg 2µg 50%
Vitamin B3 7.363mg 0.036mg 46%
Zinc 4.9mg 0.06mg 44%
Vitamin B6 0.579mg 0.02mg 43%
Phosphorus 210mg 19mg 27%
Cholesterol 79mg 0mg 26%
Carbs 0g 68.86g 23%
Choline 105.4mg 10.2mg 17%
Iron 1.74mg 0.49mg 16%
Saturated fat 3.395g 0.01g 15%
Fats 8.23g 0.07g 13%
Vitamin B5 0.545mg 0.02mg 11%
Vitamin C 0mg 8.8mg 10%
Potassium 339mg 77mg 8%
Monounsaturated fat 3.317g 0.038g 8%
Magnesium 23mg 4mg 5%
Vitamin B1 0.075mg 0.016mg 5%
Vitamin B2 0.133mg 0.076mg 4%
Calories 192kcal 278kcal 4%
Fiber 0g 1.1g 4%
Polyunsaturated fat 0.322g 0g 2%
Vitamin E 0.38mg 0.12mg 2%
Copper 0.082mg 0.1mg 2%
Folate 9µg 11µg 1%
Manganese 0.009mg 0.04mg 1%
Vitamin K 1.4µg 0µg 1%
Sodium 56mg 32mg 1%
Net carbs 0g 67.76g N/A
Calcium 20mg 20mg 0%
Sugar 0g 48.5g N/A
Tryptophan 0.182mg 0.008mg 0%
Threonine 1.105mg 0.023mg 0%
Isoleucine 1.259mg 0.017mg 0%
Leucine 2.201mg 0.037mg 0%
Lysine 2.338mg 0.03mg 0%
Methionine 0.72mg 0.001mg 0%
Phenylalanine 1.093mg 0.021mg 0%
Valine 1.372mg 0.021mg 0%
Histidine 0.883mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +7375.7%
Contains more FatsFats +11657.1%
Contains more WaterWater +110.6%
Contains more CarbsCarbs +∞%
~equal in Other ~0.23g

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +8628.9%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.7%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.