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  6. Flank steak vs. Orange juice

Flank steak vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between flank steak and orange juice

  • Flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and choline, yet orange juice is richer in vitamin C.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than orange juice.

Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Orange juice, raw.

Infographic

Flank steak vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +69.5%
Contains more IronIron +770%
Contains more CopperCopper +86.4%
Contains more ZincZinc +9700%
Contains more PhosphorusPhosphorus +1135.3%
Contains more SeleniumSelenium +29300%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +55.6%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more Vitamin B6Vitamin B6 +1347.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +1600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Orange juice DV% diff.
Vitamin B12 1.63µg 0µg 68%
Vitamin C 0mg 50mg 56%
Protein 27.66g 0.7g 54%
Selenium 29.4µg 0.1µg 53%
Vitamin B3 7.363mg 0.4mg 44%
Zinc 4.9mg 0.05mg 44%
Vitamin B6 0.579mg 0.04mg 41%
Phosphorus 210mg 17mg 28%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.2mg 19%
Choline 105.4mg 6.2mg 18%
Saturated fat 3.395g 0.024g 15%
Fats 8.23g 0.2g 12%
Vitamin B2 0.133mg 0.03mg 8%
Monounsaturated fat 3.317g 0.036g 8%
Vitamin B5 0.545mg 0.19mg 7%
Calories 192kcal 45kcal 7%
Folate 9µg 30µg 5%
Potassium 339mg 200mg 4%
Copper 0.082mg 0.044mg 4%
Magnesium 23mg 11mg 3%
Carbs 0g 10.4g 3%
Vitamin E 0.38mg 0.04mg 2%
Sodium 56mg 1mg 2%
Polyunsaturated fat 0.322g 0.04g 2%
Vitamin K 1.4µg 0.1µg 1%
Vitamin B1 0.075mg 0.09mg 1%
Vitamin A 0µg 10µg 1%
Fiber 0g 0.2g 1%
Calcium 20mg 11mg 1%
Net carbs 0g 10.2g N/A
Sugar 0g 8.4g N/A
Manganese 0.009mg 0.014mg 0%
Tryptophan 0.182mg 0.002mg 0%
Threonine 1.105mg 0.008mg 0%
Isoleucine 1.259mg 0.008mg 0%
Leucine 2.201mg 0.013mg 0%
Lysine 2.338mg 0.009mg 0%
Methionine 0.72mg 0.003mg 0%
Phenylalanine 1.093mg 0.009mg 0%
Valine 1.372mg 0.011mg 0%
Histidine 0.883mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3851.4%
Contains more FatsFats +4015%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.6%
~equal in Other ~0.4g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +9113.9%
Contains more Poly. FatPolyunsaturated fat +705%
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.