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  6. Passion fruit vs. Flank steak

Passion fruit vs. Flank steak — In-Depth Nutrition Comparison

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How are passion fruit and flank steak different?

  • Passion fruit is higher in fiber, vitamin C, and vitamin A; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than passion fruit (16).

Passion-fruit, (granadilla), purple, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 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 MagnesiumMagnesium +26.1%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +66.7%
Contains more ZincZinc +4800%
Contains more PhosphorusPhosphorus +208.8%
Contains more SeleniumSelenium +4800%
~equal in Potassium ~339mg
~equal in Iron ~1.74mg
~equal in Copper ~0.082mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 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 FolateFolate +55.6%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +390.9%
Contains more Vitamin B6Vitamin B6 +479%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +1286.8%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg

All nutrients comparison - raw data values

Nutrient Passion fruit Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.6µg 29.4µg 52%
Protein 2.2g 27.66g 51%
Zinc 0.1mg 4.9mg 44%
Fiber 10.4g 0g 42%
Vitamin B6 0.1mg 0.579mg 37%
Vitamin B3 1.5mg 7.363mg 37%
Vitamin C 30mg 0mg 33%
Cholesterol 0mg 79mg 26%
Phosphorus 68mg 210mg 20%
Choline 7.6mg 105.4mg 18%
Saturated fat 0.059g 3.395g 15%
Fats 0.7g 8.23g 12%
Vitamin B5 0.545mg 11%
Monounsaturated fat 0.086g 3.317g 8%
Carbs 23.38g 0g 8%
Vitamin A 64µg 0µg 7%
Vitamin B1 0mg 0.075mg 6%
Calories 97kcal 192kcal 5%
Iron 1.6mg 1.74mg 2%
Vitamin E 0.02mg 0.38mg 2%
Magnesium 29mg 23mg 1%
Sodium 28mg 56mg 1%
Polyunsaturated fat 0.411g 0.322g 1%
Vitamin K 0.7µg 1.4µg 1%
Folate 14µg 9µg 1%
Calcium 12mg 20mg 1%
Net carbs 12.98g 0g N/A
Potassium 348mg 339mg 0%
Sugar 11.2g 0g N/A
Copper 0.086mg 0.082mg 0%
Manganese 0.009mg 0%
Vitamin B2 0.13mg 0.133mg 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 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 +13.7%
Contains more OtherOther +-1416.7%
Contains more ProteinProtein +1157.3%
Contains more FatsFats +1075.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 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 -98.3%
Contains more Poly. FatPolyunsaturated fat +27.6%
Contains more Mono. FatMonounsaturated fat +3757%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.