Flank steak vs. Pineapple cake — In-Depth Nutrition Comparison
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What are the differences between flank steak and pineapple cake?
- Flank steak is higher in vitamin B12, vitamin B6, zinc, vitamin B3, selenium, and phosphorus; however, pineapple cake is richer in vitamin B1 and manganese.
- Pineapple cake's daily need coverage for vitamin B1 is 12744% more.
- Pineapple cake contains 20 times less vitamin B12 than flank steak. Flank steak contains 1.63µg of vitamin B12, while pineapple cake contains 0.08µg.
- Pineapple cake has less cholesterol.
We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cake, pineapple upside-down, prepared from recipe types in this article.
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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.
| Contains more MagnesiumMagnesium | +76.9% |
| Contains more PotassiumPotassium | +202.7% |
| Contains more IronIron | +17.6% |
| Contains more ZincZinc | +1480.6% |
| Contains more PhosphorusPhosphorus | +156.1% |
| Contains less SodiumSodium | -82.4% |
| Contains more SeleniumSelenium | +212.8% |
| Contains more CalciumCalcium | +500% |
| Contains more ManganeseManganese | +3788.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +518.7% |
| Contains more Vitamin B5Vitamin B5 | +169.8% |
| Contains more Vitamin B6Vitamin B6 | +1602.9% |
| Contains more Vitamin B12Vitamin B12 | +1937.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +203900% |
| Contains more Vitamin B2Vitamin B2 | +17.3% |
| Contains more FolateFolate | +188.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
3.5 g
Fats:
12.1 g
Carbs:
50.5 g
Water:
32.3 g
Other:
1.6 g
| Contains more ProteinProtein | +690.3% |
| Contains more WaterWater | +98.7% |
| Contains more FatsFats | +47% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
2.915 g
Monounsaturated fat:
Mono. Fat
5.194 g
Polyunsaturated fat:
Poly. Fat
3.282 g
| Contains less Sat. FatSaturated fat | -14.1% |
| Contains more Mono. FatMonounsaturated fat | +56.6% |
| Contains more Poly. FatPolyunsaturated fat | +919.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.075mg | 153mg | 12744% |
| Vitamin B12 | 1.63µg | 0.08µg | 65% |
| Protein | 27.66g | 3.5g | 48% |
| Vitamin B6 | 0.579mg | 0.034mg | 42% |
| Zinc | 4.9mg | 0.31mg | 42% |
| Vitamin B3 | 7.363mg | 1.19mg | 39% |
| Selenium | 29.4µg | 9.4µg | 36% |
| Polyunsaturated fat | 0.322g | 3.282g | 20% |
| Cholesterol | 79mg | 22mg | 19% |
| Choline | 105.4mg | 19% | |
| Phosphorus | 210mg | 82mg | 18% |
| Carbs | 0g | 50.5g | 17% |
| Manganese | 0.009mg | 0.35mg | 15% |
| Sodium | 56mg | 319mg | 11% |
| Calcium | 20mg | 120mg | 10% |
| Vitamin A | 0µg | 62µg | 7% |
| Potassium | 339mg | 112mg | 7% |
| Vitamin B5 | 0.545mg | 0.202mg | 7% |
| Fats | 8.23g | 12.1g | 6% |
| Calories | 192kcal | 319kcal | 6% |
| Monounsaturated fat | 3.317g | 5.194g | 5% |
| Folate | 9µg | 26µg | 4% |
| Fiber | 0g | 0.8g | 3% |
| Vitamin E | 0.38mg | 3% | |
| Iron | 1.74mg | 1.48mg | 3% |
| Saturated fat | 3.395g | 2.915g | 2% |
| Vitamin B2 | 0.133mg | 0.156mg | 2% |
| Magnesium | 23mg | 13mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Copper | 0.082mg | 0.087mg | 1% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Net carbs | 0g | 49.7g | N/A |
| Tryptophan | 0.182mg | 0.043mg | 0% |
| Threonine | 1.105mg | 0.117mg | 0% |
| Isoleucine | 1.259mg | 0.147mg | 0% |
| Leucine | 2.201mg | 0.264mg | 0% |
| Lysine | 2.338mg | 0.143mg | 0% |
| Methionine | 0.72mg | 0.074mg | 0% |
| Phenylalanine | 1.093mg | 0.173mg | 0% |
| Valine | 1.372mg | 0.167mg | 0% |
| Histidine | 0.883mg | 0.081mg | 0% |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
2952%
Minerals Daily Need Coverage Score
54%
32%
Comparison summary
Which food is lower in Cholesterol?
Pineapple cake is lower in Cholesterol (difference - 57mg)
Which food is lower in Sugar?
Pineapple cake is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Pineapple cake is lower in Saturated fat (difference - 0.48g)
Which food is lower in glycemic index?
Pineapple cake is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 263mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.