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  6. Mandarin orange vs. Flank steak

Mandarin orange vs. Flank steak — In-Depth Nutrition Comparison

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What are the main differences between Mandarin orange and Flank steak?

  • Mandarin orange is richer in Vitamin C, while Flank steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B3, Vitamin B6, Phosphorus, Iron, and Choline.
  • Flank steak's daily need coverage for Vitamin B12 is 68% higher.

We used Tangerines, (mandarin oranges), raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.

Infographic

Mandarin orange 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.
Mandarin orange
Mandarin orange
3
:
7
Flank steak
Flank steak
Contains more Calcium +85%
Contains less Sodium -96.4%
Contains more Manganese +333.3%
Contains more Iron +1060%
Contains more Magnesium +91.7%
Contains more Phosphorus +950%
Contains more Potassium +104.2%
Contains more Zinc +6900%
Contains more Copper +95.2%
Contains more Selenium +29300%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +85%
Contains less Sodium -96.4%
Contains more Manganese +333.3%
Contains more Iron +1060%
Contains more Magnesium +91.7%
Contains more Phosphorus +950%
Contains more Potassium +104.2%
Contains more Zinc +6900%
Contains more Copper +95.2%
Contains more Selenium +29300%

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.
Mandarin orange
Mandarin orange
4
:
8
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +77.8%
Contains more Vitamin E +90%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +269.4%
Contains more Vitamin B3 +1858.2%
Contains more Vitamin B5 +152.3%
Contains more Vitamin B6 +642.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +77.8%
Contains more Vitamin E +90%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +269.4%
Contains more Vitamin B3 +1858.2%
Contains more Vitamin B5 +152.3%
Contains more Vitamin B6 +642.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mandarin orange
Mandarin orange
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +32.7%
Contains more Protein +3314.8%
Contains more Fats +2554.8%
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +32.7%
Contains more Protein +3314.8%
Contains more Fats +2554.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +5428.3%
Contains more Polyunsaturated fat +395.4%
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +5428.3%
Contains more Polyunsaturated fat +395.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mandarin orange Flank steak Opinion
Net carbs 11.54g 0g Mandarin orange
Protein 0.81g 27.66g Flank steak
Fats 0.31g 8.23g Flank steak
Carbs 13.34g 0g Mandarin orange
Calories 53kcal 192kcal Flank steak
Fructose 2.4g Mandarin orange
Sugar 10.58g 0g Flank steak
Fiber 1.8g 0g Mandarin orange
Calcium 37mg 20mg Mandarin orange
Iron 0.15mg 1.74mg Flank steak
Magnesium 12mg 23mg Flank steak
Phosphorus 20mg 210mg Flank steak
Potassium 166mg 339mg Flank steak
Sodium 2mg 56mg Mandarin orange
Zinc 0.07mg 4.9mg Flank steak
Copper 0.042mg 0.082mg Flank steak
Manganese 0.039mg 0.009mg Mandarin orange
Selenium 0.1µg 29.4µg Flank steak
Vitamin A 681IU 0IU Mandarin orange
Vitamin A RAE 34µg 0µg Mandarin orange
Vitamin E 0.2mg 0.38mg Flank steak
Vitamin C 26.7mg 0mg Mandarin orange
Vitamin B1 0.058mg 0.075mg Flank steak
Vitamin B2 0.036mg 0.133mg Flank steak
Vitamin B3 0.376mg 7.363mg Flank steak
Vitamin B5 0.216mg 0.545mg Flank steak
Vitamin B6 0.078mg 0.579mg Flank steak
Folate 16µg 9µg Mandarin orange
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.002mg 0.182mg Flank steak
Threonine 0.016mg 1.105mg Flank steak
Isoleucine 0.017mg 1.259mg Flank steak
Leucine 0.028mg 2.201mg Flank steak
Lysine 0.032mg 2.338mg Flank steak
Methionine 0.002mg 0.72mg Flank steak
Phenylalanine 0.018mg 1.093mg Flank steak
Valine 0.021mg 1.372mg Flank steak
Histidine 0.011mg 0.883mg Flank steak
Cholesterol 0mg 79mg Mandarin orange
Saturated Fat 0.039g 3.395g Mandarin orange
Monounsaturated Fat 0.06g 3.317g Flank steak
Polyunsaturated fat 0.065g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Mandarin orange
48%
Flank steak
Minerals Daily Need Coverage Score
7%
Mandarin orange
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 3.356g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 10.58g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 47)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.4)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.