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  6. Flank steak vs. Papaya

Flank steak vs. Papaya — In-Depth Nutrition Comparison

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The main differences between flank steak and papaya

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

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

Infographic

Flank steak vs Papaya 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%
Papaya
Papaya
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more PotassiumPotassium +86.3%
Contains more IronIron +596%
Contains more CopperCopper +82.2%
Contains more ZincZinc +6025%
Contains more PhosphorusPhosphorus +2000%
Contains more SeleniumSelenium +4800%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +344.4%
~equal in Magnesium ~21mg
~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%
Papaya
Papaya
4
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +392.6%
Contains more Vitamin B3Vitamin B3 +1962.5%
Contains more Vitamin B5Vitamin B5 +185.3%
Contains more Vitamin B6Vitamin B6 +1423.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1627.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +311.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Papaya DV% diff.
Vitamin B12 1.63µg 0µg 68%
Vitamin C 0mg 60.9mg 68%
Protein 27.66g 0.47g 54%
Selenium 29.4µg 0.6µg 52%
Zinc 4.9mg 0.08mg 44%
Vitamin B3 7.363mg 0.357mg 44%
Vitamin B6 0.579mg 0.038mg 42%
Phosphorus 210mg 10mg 29%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.25mg 19%
Choline 105.4mg 6.1mg 18%
Saturated fat 3.395g 0.081g 15%
Fats 8.23g 0.26g 12%
Monounsaturated fat 3.317g 0.072g 8%
Vitamin B2 0.133mg 0.027mg 8%
Folate 9µg 37µg 7%
Fiber 0g 1.7g 7%
Vitamin B5 0.545mg 0.191mg 7%
Calories 192kcal 43kcal 7%
Fructose 3.73g 5%
Potassium 339mg 182mg 5%
Vitamin A 0µg 47µg 5%
Vitamin B1 0.075mg 0.023mg 4%
Carbs 0g 10.82g 4%
Copper 0.082mg 0.045mg 4%
Sodium 56mg 8mg 2%
Polyunsaturated fat 0.322g 0.058g 2%
Vitamin E 0.38mg 0.3mg 1%
Manganese 0.009mg 0.04mg 1%
Vitamin K 1.4µg 2.6µg 1%
Net carbs 0g 9.12g N/A
Magnesium 23mg 21mg 0%
Calcium 20mg 20mg 0%
Sugar 0g 7.82g N/A
Tryptophan 0.182mg 0.008mg 0%
Threonine 1.105mg 0.011mg 0%
Isoleucine 1.259mg 0.008mg 0%
Leucine 2.201mg 0.016mg 0%
Lysine 2.338mg 0.025mg 0%
Methionine 0.72mg 0.002mg 0%
Phenylalanine 1.093mg 0.009mg 0%
Valine 1.372mg 0.01mg 0%
Histidine 0.883mg 0.005mg 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
Papaya
Papaya
3
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +5785.1%
Contains more FatsFats +3065.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.2%
~equal in Other ~0.39g

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
Papaya
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +4506.9%
Contains more Poly. FatPolyunsaturated fat +455.2%
Contains less Sat. FatSaturated fat -97.6%

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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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.