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  6. Flank steak vs. Pumpkin

Flank steak vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between flank steak and pumpkin

  • Flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline; however, pumpkin is richer in vitamin A.
  • Pumpkin covers your daily vitamin A needs 170% more than flank steak.
  • Pumpkin contains less cholesterol.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of flank steak is 0.

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

Infographic

Flank steak vs Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +91.7%
Contains more IronIron +117.5%
Contains more ZincZinc +1431.3%
Contains more PhosphorusPhosphorus +377.3%
Contains more SeleniumSelenium +9700%
Contains more CopperCopper +54.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1288.9%
~equal in Calcium ~21mg
~equal in Potassium ~340mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +1127.2%
Contains more Vitamin B5Vitamin B5 +82.9%
Contains more Vitamin B6Vitamin B6 +849.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27.3%
Contains more CholineCholine +1185.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +178.9%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Pumpkin DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1g 53%
Selenium 29.4µg 0.3µg 53%
Vitamin A 0µg 426µg 47%
Vitamin B3 7.363mg 0.6mg 42%
Zinc 4.9mg 0.32mg 42%
Vitamin B6 0.579mg 0.061mg 40%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 44mg 24%
Choline 105.4mg 8.2mg 18%
Saturated fat 3.395g 0.052g 15%
Fats 8.23g 0.1g 13%
Iron 1.74mg 0.8mg 12%
Vitamin C 0mg 9mg 10%
Monounsaturated fat 3.317g 0.013g 8%
Calories 192kcal 26kcal 8%
Manganese 0.009mg 0.125mg 5%
Vitamin B5 0.545mg 0.298mg 5%
Vitamin E 0.38mg 1.06mg 5%
Copper 0.082mg 0.127mg 5%
Magnesium 23mg 12mg 3%
Polyunsaturated fat 0.322g 0.005g 2%
Folate 9µg 16µg 2%
Vitamin B1 0.075mg 0.05mg 2%
Vitamin B2 0.133mg 0.11mg 2%
Sodium 56mg 1mg 2%
Fiber 0g 0.5g 2%
Carbs 0g 6.5g 2%
Net carbs 0g 6g N/A
Calcium 20mg 21mg 0%
Potassium 339mg 340mg 0%
Sugar 0g 2.76g N/A
Vitamin K 1.4µg 1.1µg 0%
Tryptophan 0.182mg 0.012mg 0%
Threonine 1.105mg 0.029mg 0%
Isoleucine 1.259mg 0.031mg 0%
Leucine 2.201mg 0.046mg 0%
Lysine 2.338mg 0.054mg 0%
Methionine 0.72mg 0.011mg 0%
Phenylalanine 1.093mg 0.032mg 0%
Valine 1.372mg 0.035mg 0%
Histidine 0.883mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2666%
Contains more FatsFats +8130%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.7%
~equal in Other ~0.8g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +25415.4%
Contains more Poly. FatPolyunsaturated fat +6340%
Contains less Sat. FatSaturated fat -98.5%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.