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  6. Piña colada vs. Flank steak

Piña colada vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between Piña colada and Flank steak

  • Piña colada is higher in Manganese, yet Flank steak is higher in Vitamin B12, Selenium, Vitamin B3, Zinc, Vitamin B6, Phosphorus, Iron, and Vitamin B5.
  • Flank steak covers your daily Vitamin B12 needs 68% more than Piña colada.
  • Piña colada contains 59 times more Manganese than Flank steak. While Piña colada contains 0.528mg of Manganese, Flank steak contains only 0.009mg.

Food varieties used in this article are Alcoholic beverage, pina colada, prepared-from-recipe and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Piña colada 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.
Piña colada
Piña colada
2
:
8
Flank steak
Flank steak
Contains less Sodium -89.3%
Contains more Manganese +5766.7%
Contains more Calcium +150%
Contains more Iron +728.6%
Contains more Magnesium +187.5%
Contains more Phosphorus +2900%
Contains more Potassium +377.5%
Contains more Zinc +3669.2%
Contains more Selenium +4100%
Equal in Copper - 0.082
Piña colada
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 6% 3% 7% 1% 4% 27% 69% 4%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains less Sodium -89.3%
Contains more Manganese +5766.7%
Contains more Calcium +150%
Contains more Iron +728.6%
Contains more Magnesium +187.5%
Contains more Phosphorus +2900%
Contains more Potassium +377.5%
Contains more Zinc +3669.2%
Contains more Selenium +4100%
Equal in Copper - 0.082

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.
Piña colada
Piña colada
3
:
8
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +33.3%
Contains more Vitamin E +1800%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B2 +682.4%
Contains more Vitamin B3 +6139.8%
Contains more Vitamin B5 +793.4%
Contains more Vitamin B6 +1186.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1300%
Piña colada
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 17% 8% 4% 3% 4% 11% 9% 0% 1%
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 +33.3%
Contains more Vitamin E +1800%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B2 +682.4%
Contains more Vitamin B3 +6139.8%
Contains more Vitamin B5 +793.4%
Contains more Vitamin B6 +1186.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Piña colada
Piña colada
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Protein +6485.7%
Contains more Fats +337.8%
Equal in Water - 64.17
Piña colada
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 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 Protein +6485.7%
Contains more Fats +337.8%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Piña colada
Piña colada
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -51.8%
Contains more Monounsaturated Fat +3945.1%
Contains more Polyunsaturated fat +875.8%
Piña colada
93% 5% 2%
Saturated Fat: 1.636 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.033 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 -51.8%
Contains more Monounsaturated Fat +3945.1%
Contains more Polyunsaturated fat +875.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Piña colada Flank steak Opinion
Net carbs 22.36g 0g Piña colada
Protein 0.42g 27.66g Flank steak
Fats 1.88g 8.23g Flank steak
Carbs 22.66g 0g Piña colada
Calories 174kcal 192kcal Flank steak
Sugar 22.33g 0g Flank steak
Fiber 0.3g 0g Piña colada
Calcium 8mg 20mg Flank steak
Iron 0.21mg 1.74mg Flank steak
Magnesium 8mg 23mg Flank steak
Phosphorus 7mg 210mg Flank steak
Potassium 71mg 339mg Flank steak
Sodium 6mg 56mg Piña colada
Zinc 0.13mg 4.9mg Flank steak
Copper 0.079mg 0.082mg Flank steak
Manganese 0.528mg 0.009mg Piña colada
Selenium 0.7µg 29.4µg Flank steak
Vitamin A 2IU 0IU Piña colada
Vitamin E 0.02mg 0.38mg Flank steak
Vitamin C 4.9mg 0mg Piña colada
Vitamin B1 0.029mg 0.075mg Flank steak
Vitamin B2 0.017mg 0.133mg Flank steak
Vitamin B3 0.118mg 7.363mg Flank steak
Vitamin B5 0.061mg 0.545mg Flank steak
Vitamin B6 0.045mg 0.579mg Flank steak
Folate 12µg 9µg Piña colada
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 0.1µg 1.4µg Flank steak
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 0mg 79mg Piña colada
Saturated Fat 1.636g 3.395g Piña colada
Monounsaturated Fat 0.082g 3.317g Flank steak
Polyunsaturated fat 0.033g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Piña colada 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
4%
Piña colada
48%
Flank steak
Minerals Daily Need Coverage Score
13%
Piña colada
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Piña colada
Piña colada is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Piña colada
Piña colada is lower in Saturated Fat (difference - 1.759g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 22.33g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 15)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.