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  6. Flank steak vs. Nectarine

Flank steak vs. Nectarine — In-Depth Nutrition Comparison

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How are flank steak and nectarine different?

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, iron, and choline than nectarine.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Nectarine has less cholesterol.
  • Flank steak has a lower glycemic index (0) than nectarine (43).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nectarines, raw are the varieties used in this article.

Infographic

Flank steak vs Nectarine 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% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +155.6%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +68.7%
Contains more IronIron +521.4%
Contains more ZincZinc +2782.4%
Contains more PhosphorusPhosphorus +707.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +500%
~equal in Copper ~0.086mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +120.6%
Contains more Vitamin B2Vitamin B2 +392.6%
Contains more Vitamin B3Vitamin B3 +554.5%
Contains more Vitamin B5Vitamin B5 +194.6%
Contains more Vitamin B6Vitamin B6 +2216%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +1600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +102.6%
Contains more Vitamin KVitamin K +57.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Nectarine DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.06g 53%
Selenium 29.4µg 0µg 53%
Zinc 4.9mg 0.17mg 43%
Vitamin B6 0.579mg 0.025mg 43%
Vitamin B3 7.363mg 1.125mg 39%
Phosphorus 210mg 26mg 26%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.28mg 18%
Choline 105.4mg 6.2mg 18%
Saturated fat 3.395g 0.025g 15%
Fats 8.23g 0.32g 12%
Monounsaturated fat 3.317g 0.088g 8%
Vitamin B2 0.133mg 0.027mg 8%
Fiber 0g 1.7g 7%
Vitamin B5 0.545mg 0.185mg 7%
Calories 192kcal 44kcal 7%
Vitamin C 0mg 5.4mg 6%
Potassium 339mg 201mg 4%
Carbs 0g 10.55g 4%
Vitamin B1 0.075mg 0.034mg 3%
Vitamin E 0.38mg 0.77mg 3%
Magnesium 23mg 9mg 3%
Manganese 0.009mg 0.054mg 2%
Fructose 1.37g 2%
Sodium 56mg 0mg 2%
Vitamin A 0µg 17µg 2%
Vitamin K 1.4µg 2.2µg 1%
Folate 9µg 5µg 1%
Calcium 20mg 6mg 1%
Polyunsaturated fat 0.322g 0.113g 1%
Net carbs 0g 8.85g N/A
Sugar 0g 7.89g N/A
Copper 0.082mg 0.086mg 0%
Starch 0.07g 0%
Tryptophan 0.182mg 0.005mg 0%
Threonine 1.105mg 0.009mg 0%
Isoleucine 1.259mg 0.009mg 0%
Leucine 2.201mg 0.014mg 0%
Lysine 2.338mg 0.016mg 0%
Methionine 0.72mg 0.006mg 0%
Phenylalanine 1.093mg 0.021mg 0%
Valine 1.372mg 0.013mg 0%
Histidine 0.883mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +2509.4%
Contains more FatsFats +2471.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.5%
~equal in Other ~0.48g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +3669.3%
Contains more Poly. FatPolyunsaturated fat +185%
Contains less Sat. FatSaturated fat -99.3%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.