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  6. Flank steak vs. Pomegranate

Flank steak vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between flank steak and pomegranate

  • Flank steak is richer than pomegranate in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, iron, and choline.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.

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

Infographic

Flank steak vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +43.6%
Contains more IronIron +480%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +483.3%
Contains more SeleniumSelenium +5780%
Contains more CopperCopper +92.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +1222.2%

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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +150.9%
Contains more Vitamin B3Vitamin B3 +2413%
Contains more Vitamin B5Vitamin B5 +44.6%
Contains more Vitamin B6Vitamin B6 +672%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1286.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +57.9%
Contains more Vitamin KVitamin K +1071.4%
Contains more FolateFolate +322.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Pomegranate DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.5µg 53%
Protein 27.66g 1.67g 52%
Vitamin B3 7.363mg 0.293mg 44%
Zinc 4.9mg 0.35mg 41%
Vitamin B6 0.579mg 0.075mg 39%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 36mg 25%
Iron 1.74mg 0.3mg 18%
Choline 105.4mg 7.6mg 18%
Fiber 0g 4g 16%
Saturated fat 3.395g 0.12g 15%
Vitamin K 1.4µg 16.4µg 13%
Fats 8.23g 1.17g 11%
Vitamin C 0mg 10.2mg 11%
Copper 0.082mg 0.158mg 8%
Monounsaturated fat 3.317g 0.093g 8%
Folate 9µg 38µg 7%
Vitamin B2 0.133mg 0.053mg 6%
Carbs 0g 18.7g 6%
Manganese 0.009mg 0.119mg 5%
Calories 192kcal 83kcal 5%
Potassium 339mg 236mg 3%
Magnesium 23mg 12mg 3%
Vitamin B5 0.545mg 0.377mg 3%
Sodium 56mg 3mg 2%
Polyunsaturated fat 0.322g 0.079g 2%
Vitamin B1 0.075mg 0.067mg 1%
Vitamin E 0.38mg 0.6mg 1%
Calcium 20mg 10mg 1%
Net carbs 0g 14.7g N/A
Sugar 0g 13.67g N/A
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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1556.3%
Contains more FatsFats +603.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%
~equal in Other ~0.53g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +3466.7%
Contains more Poly. FatPolyunsaturated fat +307.6%
Contains less Sat. FatSaturated fat -96.5%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.