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  6. Flank steak vs. Passion fruit

Flank steak vs. Passion fruit — In-Depth Nutrition Comparison

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How are Flank steak and Passion fruit different?

  • Flank steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, Phosphorus, and Choline, however, Passion fruit is richer in Fiber, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Flank steak is 68% higher.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Flank steak vs Passion fruit 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.
Flank steak
Flank steak
6
:
4
Passion fruit
Passion fruit
Contains more Calcium +66.7%
Contains more Phosphorus +208.8%
Contains more Zinc +4800%
Contains more Selenium +4800%
Contains more Magnesium +26.1%
Contains less Sodium -50%
Equal in Iron - 1.6
Equal in Potassium - 348
Equal in Copper - 0.086
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +66.7%
Contains more Phosphorus +208.8%
Contains more Zinc +4800%
Contains more Selenium +4800%
Contains more Magnesium +26.1%
Contains less Sodium -50%
Equal in Iron - 1.6
Equal in Potassium - 348
Equal in Copper - 0.086

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.
Flank steak
Flank steak
8
:
4
Passion fruit
Passion fruit
Contains more Vitamin E +1800%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +390.9%
Contains more Vitamin B6 +479%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +55.6%
Equal in Vitamin B2 - 0.13
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +1800%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +390.9%
Contains more Vitamin B6 +479%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +55.6%
Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Passion fruit
Passion fruit
Contains more Protein +1157.3%
Contains more Fats +1075.7%
Contains more Carbs +∞%
Contains more Water +13.7%
Equal in Other - 0.79
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Protein +1157.3%
Contains more Fats +1075.7%
Contains more Carbs +∞%
Contains more Water +13.7%
Equal in Other - 0.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Passion fruit
Passion fruit
Contains more Monounsaturated Fat +3757%
Contains less Saturated Fat -98.3%
Contains more Polyunsaturated fat +27.6%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains more Monounsaturated Fat +3757%
Contains less Saturated Fat -98.3%
Contains more Polyunsaturated fat +27.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Passion fruit
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flank steak Passion fruit Opinion
Net carbs 0g 12.98g Passion fruit
Protein 27.66g 2.2g Flank steak
Fats 8.23g 0.7g Flank steak
Carbs 0g 23.38g Passion fruit
Calories 192kcal 97kcal Flank steak
Sugar 0g 11.2g Flank steak
Fiber 0g 10.4g Passion fruit
Calcium 20mg 12mg Flank steak
Iron 1.74mg 1.6mg Flank steak
Magnesium 23mg 29mg Passion fruit
Phosphorus 210mg 68mg Flank steak
Potassium 339mg 348mg Passion fruit
Sodium 56mg 28mg Passion fruit
Zinc 4.9mg 0.1mg Flank steak
Copper 0.082mg 0.086mg Passion fruit
Manganese 0.009mg Flank steak
Selenium 29.4µg 0.6µg Flank steak
Vitamin A 0IU 1272IU Passion fruit
Vitamin A RAE 0µg 64µg Passion fruit
Vitamin E 0.38mg 0.02mg Flank steak
Vitamin C 0mg 30mg Passion fruit
Vitamin B1 0.075mg 0mg Flank steak
Vitamin B2 0.133mg 0.13mg Flank steak
Vitamin B3 7.363mg 1.5mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.579mg 0.1mg Flank steak
Folate 9µg 14µg Passion fruit
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 0.7µg Flank steak
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 79mg 0mg Passion fruit
Saturated Fat 3.395g 0.059g Passion fruit
Monounsaturated Fat 3.317g 0.086g Flank steak
Polyunsaturated fat 0.322g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Flank steak
23%
Passion fruit
Minerals Daily Need Coverage Score
54%
Flank steak
18%
Passion fruit

Comparison summary

Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 3.336g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 11.2g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 16)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.