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  6. Fruit salad vs. Flank steak

Fruit salad vs. Flank steak — In-Depth Nutrition Comparison

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Differences between fruit salad and flank steak

  • Fruit salad has more vitamin A, while flank steak has more vitamin B12, vitamin B3, zinc, vitamin B6, phosphorus, iron, and vitamin B5.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • The amount of saturated fat in fruit salad is lower.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of fruit salad is 54.

The food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Fruit salad vs Flank steak 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +1577.8%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +192.2%
Contains more IronIron +596%
Contains more CopperCopper +64%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +1400%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +581.8%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +1968.3%
Contains more Vitamin B5Vitamin B5 +928.3%
Contains more Vitamin B6Vitamin B6 +2044.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Fruit salad Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 0.51g 27.66g 54%
Selenium 29.4µg 53%
Vitamin B3 0.356mg 7.363mg 44%
Zinc 0.14mg 4.9mg 43%
Vitamin B6 0.027mg 0.579mg 42%
Phosphorus 14mg 210mg 28%
Cholesterol 0mg 79mg 26%
Choline 105.4mg 19%
Iron 0.25mg 1.74mg 19%
Saturated fat 0.004g 3.395g 15%
Fats 0.03g 8.23g 13%
Vitamin B5 0.053mg 0.545mg 10%
Vitamin B2 0.014mg 0.133mg 9%
Monounsaturated fat 0.005g 3.317g 8%
Calories 50kcal 192kcal 7%
Potassium 116mg 339mg 7%
Manganese 0.151mg 0.009mg 6%
Vitamin B1 0.011mg 0.075mg 5%
Vitamin C 3.3mg 0mg 4%
Magnesium 8mg 23mg 4%
Copper 0.05mg 0.082mg 4%
Fiber 1g 0g 4%
Carbs 13.05g 0g 4%
Vitamin A 30µg 0µg 3%
Vitamin E 0.38mg 3%
Folate 3µg 9µg 2%
Sodium 5mg 56mg 2%
Polyunsaturated fat 0.011g 0.322g 2%
Vitamin K 1.4µg 1%
Calcium 11mg 20mg 1%
Net carbs 12.05g 0g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.3%
Contains more OtherOther +-533.3%
Contains more ProteinProtein +5323.5%
Contains more FatsFats +27333.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +66240%
Contains more Poly. FatPolyunsaturated fat +2827.3%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.