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  6. Flank steak vs. Pecan

Flank steak vs. Pecan — In-Depth Nutrition Comparison

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Significant differences between flank steak and pecan

  • Flank steak has more vitamin B12, selenium, vitamin B3, and vitamin B6; however, pecan is richer in manganese, copper, vitamin B1, fiber, and magnesium.
  • Pecan covers your daily manganese needs 195% more than flank steak.
  • Pecan contains less cholesterol.

Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Nuts, pecans.

Infographic

Flank steak vs Pecan 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%
Pecan
Pecan
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more SeleniumSelenium +673.7%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +45.4%
Contains more CopperCopper +1363.4%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +49900%
~equal in Zinc ~4.53mg

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%
Pecan
Pecan
7
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B3Vitamin B3 +530.9%
Contains more Vitamin B6Vitamin B6 +175.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +160.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +268.4%
Contains more Vitamin B1Vitamin B1 +780%
Contains more Vitamin B5Vitamin B5 +58.3%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

All nutrients comparison - raw data values

Nutrient Flank steak Pecan DV% diff.
Manganese 0.009mg 4.5mg 195%
Polyunsaturated fat 0.322g 21.614g 142%
Copper 0.082mg 1.2mg 124%
Fats 8.23g 71.97g 98%
Monounsaturated fat 3.317g 40.801g 94%
Vitamin B12 1.63µg 0µg 68%
Vitamin B1 0.075mg 0.66mg 49%
Selenium 29.4µg 3.8µg 47%
Vitamin B3 7.363mg 1.167mg 39%
Fiber 0g 9.6g 38%
Protein 27.66g 9.17g 37%
Vitamin B6 0.579mg 0.21mg 28%
Cholesterol 79mg 0mg 26%
Calories 192kcal 691kcal 25%
Magnesium 23mg 121mg 23%
Saturated fat 3.395g 6.18g 13%
Choline 105.4mg 40.5mg 12%
Phosphorus 210mg 277mg 10%
Iron 1.74mg 2.53mg 10%
Vitamin E 0.38mg 1.4mg 7%
Vitamin B5 0.545mg 0.863mg 6%
Calcium 20mg 70mg 5%
Carbs 0g 13.86g 5%
Zinc 4.9mg 4.53mg 3%
Folate 9µg 22µg 3%
Potassium 339mg 410mg 2%
Vitamin K 1.4µg 3.5µg 2%
Sodium 56mg 0mg 2%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 4.26g N/A
Sugar 0g 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Vitamin B2 0.133mg 0.13mg 0%
Tryptophan 0.182mg 0.093mg 0%
Threonine 1.105mg 0.306mg 0%
Isoleucine 1.259mg 0.336mg 0%
Leucine 2.201mg 0.598mg 0%
Lysine 2.338mg 0.287mg 0%
Methionine 0.72mg 0.183mg 0%
Phenylalanine 1.093mg 0.426mg 0%
Valine 1.372mg 0.411mg 0%
Histidine 0.883mg 0.262mg 0%
Fructose 0.04g 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
Pecan
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +201.6%
Contains more WaterWater +1723%
Contains more FatsFats +774.5%
Contains more CarbsCarbs +∞%
~equal in Other ~1.48g

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
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -45.1%
Contains more Mono. FatMonounsaturated fat +1130.1%
Contains more Poly. FatPolyunsaturated fat +6612.4%

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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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.