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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, and phosphorus; however, passion fruit is richer in fiber, vitamin C, and vitamin A.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than passion fruit (16).

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
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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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +66.7%
Contains more ZincZinc +4800%
Contains more PhosphorusPhosphorus +208.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4800%
Contains more MagnesiumMagnesium +26.1%
Contains less SodiumSodium -50%
~equal in Potassium ~348mg
~equal in Iron ~1.6mg
~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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +390.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +479%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +1286.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

All nutrients comparison - raw data values

Nutrient Flank steak Passion fruit DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.6µg 52%
Protein 27.66g 2.2g 51%
Zinc 4.9mg 0.1mg 44%
Fiber 0g 10.4g 42%
Vitamin B6 0.579mg 0.1mg 37%
Vitamin B3 7.363mg 1.5mg 37%
Vitamin C 0mg 30mg 33%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 68mg 20%
Choline 105.4mg 7.6mg 18%
Saturated fat 3.395g 0.059g 15%
Fats 8.23g 0.7g 12%
Vitamin B5 0.545mg 11%
Monounsaturated fat 3.317g 0.086g 8%
Carbs 0g 23.38g 8%
Vitamin A 0µg 64µg 7%
Vitamin B1 0.075mg 0mg 6%
Calories 192kcal 97kcal 5%
Iron 1.74mg 1.6mg 2%
Vitamin E 0.38mg 0.02mg 2%
Magnesium 23mg 29mg 1%
Sodium 56mg 28mg 1%
Polyunsaturated fat 0.322g 0.411g 1%
Vitamin K 1.4µg 0.7µg 1%
Folate 9µg 14µg 1%
Calcium 20mg 12mg 1%
Net carbs 0g 12.98g N/A
Potassium 339mg 348mg 0%
Sugar 0g 11.2g N/A
Copper 0.082mg 0.086mg 0%
Manganese 0.009mg 0%
Vitamin B2 0.133mg 0.13mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 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
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 ProteinProtein +1157.3%
Contains more FatsFats +1075.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.7%
~equal in Other ~0.79g

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% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +3757%
Contains less Sat. FatSaturated fat -98.3%
Contains more Poly. FatPolyunsaturated fat +27.6%

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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. 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.