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  6. Flank steak vs. Prunes

Flank steak vs. Prunes — In-Depth Nutrition Comparison

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How are flank steak and prunes different?

  • Flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus; however, prunes are richer in vitamin K, fiber, and copper.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than prunes (29).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Flank steak vs Prunes 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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +87.1%
Contains more ZincZinc +1013.6%
Contains more PhosphorusPhosphorus +204.3%
Contains more SeleniumSelenium +9700%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +115%
Contains more PotassiumPotassium +115.9%
Contains more CopperCopper +242.7%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +3222.2%

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%
Prunes
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +291.2%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +182.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +943.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.2%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin KVitamin K +4150%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Prunes DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.3µg 53%
Protein 27.66g 2.18g 51%
Vitamin K 1.4µg 59.5µg 48%
Zinc 4.9mg 0.44mg 41%
Vitamin B3 7.363mg 1.882mg 34%
Vitamin B6 0.579mg 0.205mg 29%
Fiber 0g 7.1g 28%
Cholesterol 79mg 0mg 26%
Copper 0.082mg 0.281mg 22%
Carbs 0g 63.88g 21%
Phosphorus 210mg 69mg 20%
Choline 105.4mg 10.1mg 17%
Fructose 12.45g 16%
Saturated fat 3.395g 0.088g 15%
Manganese 0.009mg 0.299mg 13%
Potassium 339mg 732mg 12%
Fats 8.23g 0.38g 12%
Iron 1.74mg 0.93mg 10%
Monounsaturated fat 3.317g 0.053g 8%
Magnesium 23mg 41mg 4%
Vitamin A 0µg 39µg 4%
Vitamin B2 0.133mg 0.186mg 4%
Polyunsaturated fat 0.322g 0.062g 2%
Calories 192kcal 240kcal 2%
Vitamin B5 0.545mg 0.422mg 2%
Calcium 20mg 43mg 2%
Vitamin B1 0.075mg 0.051mg 2%
Starch 5.11g 2%
Sodium 56mg 2mg 2%
Folate 9µg 4µg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Vitamin E 0.38mg 0.43mg 0%
Tryptophan 0.182mg 0.025mg 0%
Threonine 1.105mg 0.049mg 0%
Isoleucine 1.259mg 0.041mg 0%
Leucine 2.201mg 0.066mg 0%
Lysine 2.338mg 0.05mg 0%
Methionine 0.72mg 0.016mg 0%
Phenylalanine 1.093mg 0.052mg 0%
Valine 1.372mg 0.056mg 0%
Histidine 0.883mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +1168.8%
Contains more FatsFats +2065.8%
Contains more WaterWater +107.5%
Contains more CarbsCarbs +∞%
~equal in Other ~2.64g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +6158.5%
Contains more Poly. FatPolyunsaturated fat +419.4%
Contains less Sat. FatSaturated fat -97.4%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.