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  6. Flank steak vs. Mamey Sapote

Flank steak vs. Mamey Sapote — In-Depth Nutrition Comparison

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Important differences between flank steak and mamey Sapote

  • Flank steak has more vitamin B12, zinc, vitamin B3, phosphorus, and iron; however, mamey Sapote has more vitamin C, fiber, and copper.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Sapote, mamey, raw.

Infographic

Flank steak vs Mamey Sapote 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +109.1%
Contains more IronIron +123.1%
Contains more ZincZinc +2478.9%
Contains more PhosphorusPhosphorus +707.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +33.9%
Contains more CopperCopper +159.8%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +2166.7%
~equal in Calcium ~18mg

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +476.9%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin B3Vitamin B3 +414.2%
Contains more Vitamin B5Vitamin B5 +37.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.3%
Contains more Vitamin B6Vitamin B6 +24.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Mamey Sapote DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 53%
Protein 27.66g 1.45g 52%
Zinc 4.9mg 0.19mg 43%
Vitamin B3 7.363mg 1.432mg 37%
Phosphorus 210mg 26mg 26%
Cholesterol 79mg 0mg 26%
Vitamin C 0mg 23mg 26%
Fiber 0g 5.4g 22%
Choline 105.4mg 19%
Saturated fat 3.395g 0.169g 15%
Copper 0.082mg 0.213mg 15%
Fats 8.23g 0.46g 12%
Iron 1.74mg 0.78mg 12%
Vitamin E 0.38mg 2.11mg 12%
Vitamin B6 0.579mg 0.72mg 11%
Carbs 0g 32.1g 11%
Fructose 7.66g 10%
Manganese 0.009mg 0.204mg 8%
Monounsaturated fat 3.317g 0.102g 8%
Vitamin B1 0.075mg 0.013mg 5%
Starch 6.33g 3%
Potassium 339mg 454mg 3%
Vitamin B5 0.545mg 0.397mg 3%
Magnesium 23mg 11mg 3%
Calories 192kcal 124kcal 3%
Sodium 56mg 7mg 2%
Polyunsaturated fat 0.322g 0.097g 2%
Vitamin B2 0.133mg 0.116mg 1%
Folate 9µg 7µg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 1.4µg 1%
Net carbs 0g 26.7g N/A
Calcium 20mg 18mg 0%
Sugar 0g 20.14g N/A
Tryptophan 0.182mg 0.049mg 0%
Threonine 1.105mg 0.085mg 0%
Isoleucine 1.259mg 0.061mg 0%
Leucine 2.201mg 0.073mg 0%
Lysine 2.338mg 0.073mg 0%
Methionine 0.72mg 0.024mg 0%
Phenylalanine 1.093mg 0.061mg 0%
Valine 1.372mg 0.073mg 0%
Histidine 0.883mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +1807.6%
Contains more FatsFats +1689.1%
Contains more CarbsCarbs +∞%
~equal in Water ~64.87g
~equal in Other ~1.12g

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +3152%
Contains more Poly. FatPolyunsaturated fat +232%
Contains less Sat. FatSaturated fat -95%

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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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.