Flank steak vs. Pumpkin pie — In-Depth Nutrition Comparison
Compare
The main differences between flank steak and pumpkin pie
- Flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, choline, and iron, yet pumpkin pie is richer in vitamin A.
- Daily need coverage for vitamin A for pumpkin pie is 69% higher.
- Flank steak contains 13 times more zinc than pumpkin pie. Flank steak contains 4.9mg of zinc, while pumpkin pie contains 0.39mg.
- Pumpkin pie contains less cholesterol.
- Flank steak has a lower glycemic index than pumpkin pie.
Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pie, pumpkin, commercially prepared.
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.
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more PotassiumPotassium | +103% |
| Contains more IronIron | +93.3% |
| Contains more ZincZinc | +1156.4% |
| Contains more PhosphorusPhosphorus | +159.3% |
| Contains less SodiumSodium | -76.6% |
| Contains more SeleniumSelenium | +444.4% |
| Contains more CalciumCalcium | +220% |
| Contains more CopperCopper | +80.5% |
| Contains more ManganeseManganese | +2422.2% |
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.
| Contains more Vitamin B3Vitamin B3 | +565.1% |
| Contains more Vitamin B5Vitamin B5 | +20.6% |
| Contains more Vitamin B6Vitamin B6 | +819% |
| Contains more Vitamin B12Vitamin B12 | +365.7% |
| Contains more CholineCholine | +181.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +136% |
| Contains more Vitamin KVitamin K | +842.9% |
| Contains more FolateFolate | +188.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.35µg | 53% |
| Vitamin A | 0µg | 448µg | 50% |
| Protein | 27.66g | 3.9g | 48% |
| Selenium | 29.4µg | 5.4µg | 44% |
| Zinc | 4.9mg | 0.39mg | 41% |
| Vitamin B6 | 0.579mg | 0.063mg | 40% |
| Vitamin B3 | 7.363mg | 1.107mg | 39% |
| Phosphorus | 210mg | 81mg | 18% |
| Cholesterol | 79mg | 26mg | 18% |
| Carbs | 0g | 34.83g | 12% |
| Choline | 105.4mg | 37.5mg | 12% |
| Iron | 1.74mg | 0.9mg | 11% |
| Vitamin K | 1.4µg | 13.2µg | 10% |
| Polyunsaturated fat | 0.322g | 1.77g | 10% |
| Vitamin B1 | 0.075mg | 0.177mg | 9% |
| Manganese | 0.009mg | 0.227mg | 9% |
| Sodium | 56mg | 239mg | 8% |
| Fiber | 0g | 1.8g | 7% |
| Copper | 0.082mg | 0.148mg | 7% |
| Saturated fat | 3.395g | 1.988g | 6% |
| Potassium | 339mg | 167mg | 5% |
| Folate | 9µg | 26µg | 4% |
| Fructose | 2.85g | 4% | |
| Calcium | 20mg | 64mg | 4% |
| Starch | 10.73g | 4% | |
| Calories | 192kcal | 243kcal | 3% |
| Vitamin E | 0.38mg | 0.76mg | 3% |
| Monounsaturated fat | 3.317g | 4.6g | 3% |
| Magnesium | 23mg | 14mg | 2% |
| Fats | 8.23g | 9.75g | 2% |
| Vitamin B5 | 0.545mg | 0.452mg | 2% |
| Vitamin B2 | 0.133mg | 0.124mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Net carbs | 0g | 33.03g | N/A |
| Vitamin D | 2IU | 0% | |
| Sugar | 0g | 18.88g | N/A |
| Tryptophan | 0.182mg | 0.048mg | 0% |
| Threonine | 1.105mg | 0.154mg | 0% |
| Isoleucine | 1.259mg | 0.158mg | 0% |
| Leucine | 2.201mg | 0.297mg | 0% |
| Lysine | 2.338mg | 0.192mg | 0% |
| Methionine | 0.72mg | 0.249mg | 0% |
| Phenylalanine | 1.093mg | 0.175mg | 0% |
| Valine | 1.372mg | 0.211mg | 0% |
| Histidine | 0.883mg | 0.088mg | 0% |
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:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more ProteinProtein | +609.2% |
| Contains more WaterWater | +27.3% |
| Contains more FatsFats | +18.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~1.13g
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
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -41.4% |
| Contains more Mono. FatMonounsaturated fat | +38.7% |
| Contains more Poly. FatPolyunsaturated fat | +449.7% |
