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  6. Flank steak vs. Pineapple

Flank steak vs. Pineapple — In-Depth Nutrition Comparison

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The main differences between flank steak and pineapple

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

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

Infographic

Flank steak vs Pineapple 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +211%
Contains more IronIron +500%
Contains more ZincZinc +3983.3%
Contains more PhosphorusPhosphorus +2525%
Contains more SeleniumSelenium +29300%
Contains more CopperCopper +34.1%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +10200%

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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B2Vitamin B2 +315.6%
Contains more Vitamin B3Vitamin B3 +1372.6%
Contains more Vitamin B5Vitamin B5 +155.9%
Contains more Vitamin B6Vitamin B6 +417%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +1816.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.079mg

All nutrients comparison - raw data values

Nutrient Flank steak Pineapple DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.54g 54%
Selenium 29.4µg 0.1µg 53%
Vitamin C 0mg 47.8mg 53%
Vitamin B3 7.363mg 0.5mg 43%
Zinc 4.9mg 0.12mg 43%
Manganese 0.009mg 0.927mg 40%
Vitamin B6 0.579mg 0.112mg 36%
Phosphorus 210mg 8mg 29%
Cholesterol 79mg 0mg 26%
Iron 1.74mg 0.29mg 18%
Choline 105.4mg 5.5mg 18%
Saturated fat 3.395g 0.009g 15%
Fats 8.23g 0.12g 12%
Monounsaturated fat 3.317g 0.013g 8%
Vitamin B2 0.133mg 0.032mg 8%
Potassium 339mg 109mg 7%
Vitamin B5 0.545mg 0.213mg 7%
Calories 192kcal 50kcal 7%
Fiber 0g 1.4g 6%
Carbs 0g 13.12g 4%
Fructose 2.12g 3%
Magnesium 23mg 12mg 3%
Copper 0.082mg 0.11mg 3%
Vitamin E 0.38mg 0.02mg 2%
Folate 9µg 18µg 2%
Polyunsaturated fat 0.322g 0.04g 2%
Sodium 56mg 1mg 2%
Vitamin K 1.4µg 0.7µg 1%
Calcium 20mg 13mg 1%
Net carbs 0g 11.72g N/A
Sugar 0g 9.85g N/A
Vitamin A 0µg 3µg 0%
Vitamin B1 0.075mg 0.079mg 0%
Tryptophan 0.182mg 0.005mg 0%
Threonine 1.105mg 0.019mg 0%
Isoleucine 1.259mg 0.019mg 0%
Leucine 2.201mg 0.024mg 0%
Lysine 2.338mg 0.026mg 0%
Methionine 0.72mg 0.012mg 0%
Phenylalanine 1.093mg 0.021mg 0%
Valine 1.372mg 0.024mg 0%
Histidine 0.883mg 0.01mg 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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +5022.2%
Contains more FatsFats +6758.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +34%
~equal in Other ~0.22g

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
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +25415.4%
Contains more Poly. FatPolyunsaturated fat +705%
Contains less Sat. FatSaturated fat -99.7%

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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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.