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  6. Fruit preserves vs. Flank steak

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

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A recap on differences between fruit preserves and flank steak

  • Flank steak is higher than fruit preserves in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, choline, and iron.
  • Flank steak covers your daily vitamin B12 needs 68% more than fruit preserves.
  • The amount of saturated fat in fruit preserves is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Jams and preserves and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Fruit preserves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 CopperCopper +22%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +344.4%
Contains more MagnesiumMagnesium +475%
Contains more PotassiumPotassium +340.3%
Contains more IronIron +255.1%
Contains more ZincZinc +8066.7%
Contains more PhosphorusPhosphorus +1005.3%
Contains more SeleniumSelenium +1370%
~equal in Calcium ~20mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 FolateFolate +22.2%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +368.8%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +20352.8%
Contains more Vitamin B5Vitamin B5 +2625%
Contains more Vitamin B6Vitamin B6 +2795%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +933.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 0.37g 27.66g 55%
Selenium 2µg 29.4µg 50%
Vitamin B3 0.036mg 7.363mg 46%
Zinc 0.06mg 4.9mg 44%
Vitamin B6 0.02mg 0.579mg 43%
Phosphorus 19mg 210mg 27%
Cholesterol 0mg 79mg 26%
Carbs 68.86g 0g 23%
Choline 10.2mg 105.4mg 17%
Iron 0.49mg 1.74mg 16%
Saturated fat 0.01g 3.395g 15%
Fats 0.07g 8.23g 13%
Vitamin B5 0.02mg 0.545mg 11%
Vitamin C 8.8mg 0mg 10%
Potassium 77mg 339mg 8%
Monounsaturated fat 0.038g 3.317g 8%
Magnesium 4mg 23mg 5%
Vitamin B1 0.016mg 0.075mg 5%
Vitamin B2 0.076mg 0.133mg 4%
Calories 278kcal 192kcal 4%
Fiber 1.1g 0g 4%
Polyunsaturated fat 0g 0.322g 2%
Vitamin E 0.12mg 0.38mg 2%
Copper 0.1mg 0.082mg 2%
Folate 11µg 9µg 1%
Manganese 0.04mg 0.009mg 1%
Vitamin K 0µg 1.4µg 1%
Sodium 32mg 56mg 1%
Net carbs 67.76g 0g N/A
Calcium 20mg 20mg 0%
Sugar 48.5g 0g N/A
Tryptophan 0.008mg 0.182mg 0%
Threonine 0.023mg 1.105mg 0%
Isoleucine 0.017mg 1.259mg 0%
Leucine 0.037mg 2.201mg 0%
Lysine 0.03mg 2.338mg 0%
Methionine 0.001mg 0.72mg 0%
Phenylalanine 0.021mg 1.093mg 0%
Valine 0.021mg 1.372mg 0%
Histidine 0.014mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 OtherOther +-483.3%
Contains more ProteinProtein +7375.7%
Contains more FatsFats +11657.1%
Contains more WaterWater +110.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -99.7%
Contains more Mono. FatMonounsaturated fat +8628.9%
Contains more Poly. FatPolyunsaturated fat +∞%

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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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.