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  6. Pineapple juice vs. Flank steak

Pineapple juice vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between pineapple juice and flank steak?

  • Pineapple juice is higher in vitamin C and manganese; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline.
  • Flank steak's daily need coverage for vitamin B12 is 68% more.
  • Flank steak has a lower glycemic index (0) than pineapple juice (47).

We used Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Pineapple juice 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
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 -96.4%
Contains more ManganeseManganese +5500%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +160.8%
Contains more IronIron +461.3%
Contains more CopperCopper +18.8%
Contains more ZincZinc +4354.5%
Contains more PhosphorusPhosphorus +2525%
Contains more SeleniumSelenium +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.
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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
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 +100%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +3600%
Contains more Vitamin B5Vitamin B5 +873.2%
Contains more Vitamin B6Vitamin B6 +479%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +3093.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pineapple juice Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 0.36g 27.66g 55%
Selenium 0.1µg 29.4µg 53%
Vitamin C 43.8mg 0mg 49%
Vitamin B3 0.199mg 7.363mg 45%
Zinc 0.11mg 4.9mg 44%
Vitamin B6 0.1mg 0.579mg 37%
Phosphorus 8mg 210mg 29%
Cholesterol 0mg 79mg 26%
Manganese 0.504mg 0.009mg 22%
Choline 3.3mg 105.4mg 19%
Iron 0.31mg 1.74mg 18%
Saturated fat 0.008g 3.395g 15%
Fats 0.12g 8.23g 12%
Vitamin B5 0.056mg 0.545mg 10%
Vitamin B2 0.021mg 0.133mg 9%
Monounsaturated fat 0.014g 3.317g 8%
Calories 53kcal 192kcal 7%
Potassium 130mg 339mg 6%
Fructose 3.81g 5%
Carbs 12.87g 0g 4%
Magnesium 12mg 23mg 3%
Folate 18µg 9µg 2%
Polyunsaturated fat 0.042g 0.322g 2%
Sodium 2mg 56mg 2%
Vitamin E 0.02mg 0.38mg 2%
Vitamin K 0.3µg 1.4µg 1%
Calcium 13mg 20mg 1%
Fiber 0.2g 0g 1%
Copper 0.069mg 0.082mg 1%
Vitamin B1 0.058mg 0.075mg 1%
Net carbs 12.67g 0g N/A
Sugar 9.98g 0g N/A
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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 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 +34.6%
Contains more OtherOther +-566.7%
Contains more ProteinProtein +7583.3%
Contains more FatsFats +6758.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.8%
Contains more Mono. FatMonounsaturated fat +23592.9%
Contains more Poly. FatPolyunsaturated fat +666.7%

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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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.