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  6. Guava vs. Flank steak

Guava vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between guava and flank steak?

  • Guava is higher in vitamin C and fiber; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and iron.
  • Guava's daily need coverage for vitamin C is 254% more.
  • Flank steak has a lower glycemic index (0) than guava (31).

We used Guavas, common, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Guava vs Flank steak 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.
Guava
Guava
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 37% 9.8% 77% 6.3% 17% 0.26% 20% 3.3%
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 more PotassiumPotassium +23%
Contains more CopperCopper +180.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1566.7%
Contains more CalciumCalcium +11.1%
Contains more IronIron +569.2%
Contains more ZincZinc +2030.4%
Contains more PhosphorusPhosphorus +425%
Contains more SeleniumSelenium +4800%
~equal in Magnesium ~23mg

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.
Guava
Guava
5
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 761% 10% 15% 0% 17% 9.2% 20% 27% 25% 0% 6.5% 37% 4.1%
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 EVitamin E +92.1%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +444.4%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +579.2%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B6Vitamin B6 +426.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1286.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Guava Flank steak DV% diff.
Vitamin C 228.3mg 0mg 254%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.6µg 29.4µg 52%
Protein 2.55g 27.66g 50%
Zinc 0.23mg 4.9mg 42%
Vitamin B3 1.084mg 7.363mg 39%
Vitamin B6 0.11mg 0.579mg 36%
Cholesterol 0mg 79mg 26%
Phosphorus 40mg 210mg 24%
Fiber 5.4g 0g 22%
Iron 0.26mg 1.74mg 19%
Choline 7.6mg 105.4mg 18%
Copper 0.23mg 0.082mg 16%
Saturated fat 0.272g 3.395g 14%
Fats 0.95g 8.23g 11%
Folate 49µg 9µg 10%
Monounsaturated fat 0.087g 3.317g 8%
Vitamin B2 0.04mg 0.133mg 7%
Manganese 0.15mg 0.009mg 6%
Calories 68kcal 192kcal 6%
Carbs 14.32g 0g 5%
Vitamin A 31µg 0µg 3%
Potassium 417mg 339mg 2%
Sodium 2mg 56mg 2%
Vitamin E 0.73mg 0.38mg 2%
Vitamin B5 0.451mg 0.545mg 2%
Polyunsaturated fat 0.401g 0.322g 1%
Vitamin B1 0.067mg 0.075mg 1%
Vitamin K 2.6µg 1.4µg 1%
Net carbs 8.92g 0g N/A
Magnesium 22mg 23mg 0%
Calcium 18mg 20mg 0%
Sugar 8.92g 0g N/A
Tryptophan 0.022mg 0.182mg 0%
Threonine 0.096mg 1.105mg 0%
Isoleucine 0.093mg 1.259mg 0%
Leucine 0.171mg 2.201mg 0%
Lysine 0.072mg 2.338mg 0%
Methionine 0.016mg 0.72mg 0%
Phenylalanine 0.006mg 1.093mg 0%
Valine 0.087mg 1.372mg 0%
Histidine 0.022mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Guava
Guava
3
3% 14% 81%
Protein: 2.55 g
Fats: 0.95 g
Carbs: 14.32 g
Water: 80.8 g
Other: 1.38 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 +25.9%
Contains more OtherOther +-2400%
Contains more ProteinProtein +984.7%
Contains more FatsFats +766.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Guava
Guava
2
36% 11% 53%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.401 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 -92%
Contains more Poly. FatPolyunsaturated fat +24.5%
Contains more Mono. FatMonounsaturated fat +3712.6%

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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. Guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/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.