Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Winter melon

Flank steak vs. Winter melon — In-Depth Nutrition Comparison

Compare

Differences between flank steak and winter melon

  • Flank steak has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, and iron, while winter melon has more vitamin C.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.

The food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Waxgourd, (chinese preserving melon), raw.

Infographic

Flank steak vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +5550%
Contains more IronIron +335%
Contains more CopperCopper +256.5%
Contains more ZincZinc +703.3%
Contains more PhosphorusPhosphorus +1005.3%
Contains less SodiumSodium -49.5%
Contains more SeleniumSelenium +14600%
Contains more ManganeseManganese +544.4%
~equal in Calcium ~19mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +1740.8%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +1554.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Winter melon DV% diff.
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 0.4g 55%
Selenium 29.4µg 0.2µg 53%
Vitamin B3 7.363mg 0.4mg 44%
Vitamin B6 0.579mg 0.035mg 42%
Zinc 4.9mg 0.61mg 39%
Phosphorus 210mg 19mg 27%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 19%
Iron 1.74mg 0.4mg 17%
Saturated fat 3.395g 0.016g 15%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Fats 8.23g 0.2g 12%
Potassium 339mg 6mg 10%
Calories 192kcal 13kcal 9%
Vitamin B5 0.545mg 0.133mg 8%
Monounsaturated fat 3.317g 0.037g 8%
Copper 0.082mg 0.023mg 7%
Vitamin E 0.38mg 3%
Magnesium 23mg 10mg 3%
Vitamin B1 0.075mg 0.04mg 3%
Polyunsaturated fat 0.322g 0.087g 2%
Vitamin B2 0.133mg 0.11mg 2%
Manganese 0.009mg 0.058mg 2%
Sodium 56mg 111mg 2%
Vitamin K 1.4µg 1%
Folate 9µg 5µg 1%
Carbs 0g 3g 1%
Net carbs 0g 0.1g N/A
Calcium 20mg 19mg 0%
Tryptophan 0.182mg 0.002mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0.009mg 0%
Methionine 0.72mg 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +6815%
Contains more FatsFats +4015%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.8%
~equal in Other ~0.3g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +8864.9%
Contains more Poly. FatPolyunsaturated fat +270.1%
Contains less Sat. FatSaturated fat -99.5%

People also compare

Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami
Winter melon
Winter melon vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Melon
Melon
Winter melon
Winter melon vs Oranges, raw, with peel
Oranges, raw, with peel

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.