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  6. Melon vs. Flank steak

Melon vs. Flank steak — In-Depth Nutrition Comparison

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Differences between melon and flank steak

  • Melon has more vitamin C, while flank steak has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, choline, and iron.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of melon is 62.

The food types used in this comparison are Melons, casaba, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Melon 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.
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
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 -83.9%
Contains more ManganeseManganese +288.9%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +86.3%
Contains more IronIron +411.8%
Contains more CopperCopper +36.7%
Contains more ZincZinc +6900%
Contains more PhosphorusPhosphorus +4100%
Contains more SeleniumSelenium +7250%

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.
Melon
Melon
2
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 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 KVitamin K +78.6%
Contains more Vitamin EVitamin E +660%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +329%
Contains more Vitamin B3Vitamin B3 +3073.7%
Contains more Vitamin B5Vitamin B5 +548.8%
Contains more Vitamin B6Vitamin B6 +255.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +1286.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Melon Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.4µg 29.4µg 53%
Protein 1.11g 27.66g 53%
Vitamin B3 0.232mg 7.363mg 45%
Zinc 0.07mg 4.9mg 44%
Vitamin B6 0.163mg 0.579mg 32%
Phosphorus 5mg 210mg 29%
Cholesterol 0mg 79mg 26%
Vitamin C 21.8mg 0mg 24%
Choline 7.6mg 105.4mg 18%
Iron 0.34mg 1.74mg 18%
Saturated fat 0.025g 3.395g 15%
Fats 0.1g 8.23g 13%
Vitamin B5 0.084mg 0.545mg 9%
Monounsaturated fat 0.002g 3.317g 8%
Vitamin B2 0.031mg 0.133mg 8%
Calories 28kcal 192kcal 8%
Vitamin B1 0.015mg 0.075mg 5%
Potassium 182mg 339mg 5%
Fiber 0.9g 0g 4%
Magnesium 11mg 23mg 3%
Carbs 6.58g 0g 2%
Sodium 9mg 56mg 2%
Copper 0.06mg 0.082mg 2%
Polyunsaturated fat 0.039g 0.322g 2%
Vitamin E 0.05mg 0.38mg 2%
Manganese 0.035mg 0.009mg 1%
Vitamin K 2.5µg 1.4µg 1%
Calcium 11mg 20mg 1%
Net carbs 5.68g 0g N/A
Sugar 5.69g 0g N/A
Folate 8µg 9µg 0%
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
Melon
Melon
3
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 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 +43.1%
Contains more OtherOther +-700%
Contains more ProteinProtein +2391.9%
Contains more FatsFats +8130%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 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 -99.3%
Contains more Mono. FatMonounsaturated fat +165750%
Contains more Poly. FatPolyunsaturated fat +725.6%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.