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  6. Flank steak vs. Quince

Flank steak vs. Quince — In-Depth Nutrition Comparison

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The main differences between flank steak and quince

  • Flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron, yet quince is richer in vitamin C.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index than quince.

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

Infographic

Flank steak vs Quince 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%
Quince
Quince
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 17% 26% 43% 1.1% 7.3% 0.52% 0% 3.3%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +72.1%
Contains more IronIron +148.6%
Contains more ZincZinc +12150%
Contains more PhosphorusPhosphorus +1135.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4800%
Contains more CopperCopper +58.5%
Contains less SodiumSodium -92.9%

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.
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%
Quince
Quince
2
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 50% 0.67% 0% 0% 5% 6.9% 3.8% 4.9% 9.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +3581.5%
Contains more Vitamin B5Vitamin B5 +572.8%
Contains more Vitamin B6Vitamin B6 +1347.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Quince DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.4g 55%
Selenium 29.4µg 0.6µg 52%
Vitamin B3 7.363mg 0.2mg 45%
Zinc 4.9mg 0.04mg 44%
Vitamin B6 0.579mg 0.04mg 41%
Phosphorus 210mg 17mg 28%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 19%
Vitamin C 0mg 15mg 17%
Saturated fat 3.395g 0.01g 15%
Iron 1.74mg 0.7mg 13%
Fats 8.23g 0.1g 13%
Vitamin B5 0.545mg 0.081mg 9%
Monounsaturated fat 3.317g 0.036g 8%
Fiber 0g 1.9g 8%
Vitamin B2 0.133mg 0.03mg 8%
Calories 192kcal 57kcal 7%
Vitamin B1 0.075mg 0.02mg 5%
Carbs 0g 15.3g 5%
Copper 0.082mg 0.13mg 5%
Potassium 339mg 197mg 4%
Magnesium 23mg 8mg 4%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.322g 0.05g 2%
Sodium 56mg 4mg 2%
Folate 9µg 3µg 2%
Calcium 20mg 11mg 1%
Vitamin K 1.4µg 1%
Net carbs 0g 13.4g N/A
Vitamin A 0µg 2µg 0%
Manganese 0.009mg 0%
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
Quince
Quince
3
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 g
Contains more ProteinProtein +6815%
Contains more FatsFats +8130%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.6%
~equal in Other ~0.4g

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
Quince
Quince
1
10% 38% 52%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +9113.9%
Contains more Poly. FatPolyunsaturated fat +544%
Contains less Sat. FatSaturated fat -99.7%

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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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.