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  6. Pumpkin vs. Flank steak

Pumpkin vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between pumpkin and flank steak

  • Pumpkin has more vitamin A; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline.
  • Pumpkin covers your daily vitamin A needs 170% more than flank steak.
  • Pumpkin contains less saturated fat.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of flank steak is 0.

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

Infographic

Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 CopperCopper +54.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1288.9%
Contains more MagnesiumMagnesium +91.7%
Contains more IronIron +117.5%
Contains more ZincZinc +1431.3%
Contains more PhosphorusPhosphorus +377.3%
Contains more SeleniumSelenium +9700%
~equal in Calcium ~20mg
~equal in Potassium ~339mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 Vitamin EVitamin E +178.9%
Contains more FolateFolate +77.8%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +1127.2%
Contains more Vitamin B5Vitamin B5 +82.9%
Contains more Vitamin B6Vitamin B6 +849.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27.3%
Contains more CholineCholine +1185.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Protein 1g 27.66g 53%
Selenium 0.3µg 29.4µg 53%
Vitamin A 426µg 0µg 47%
Vitamin B3 0.6mg 7.363mg 42%
Zinc 0.32mg 4.9mg 42%
Vitamin B6 0.061mg 0.579mg 40%
Cholesterol 0mg 79mg 26%
Phosphorus 44mg 210mg 24%
Choline 8.2mg 105.4mg 18%
Saturated fat 0.052g 3.395g 15%
Fats 0.1g 8.23g 13%
Iron 0.8mg 1.74mg 12%
Vitamin C 9mg 0mg 10%
Monounsaturated fat 0.013g 3.317g 8%
Calories 26kcal 192kcal 8%
Manganese 0.125mg 0.009mg 5%
Vitamin B5 0.298mg 0.545mg 5%
Vitamin E 1.06mg 0.38mg 5%
Copper 0.127mg 0.082mg 5%
Magnesium 12mg 23mg 3%
Polyunsaturated fat 0.005g 0.322g 2%
Folate 16µg 9µg 2%
Vitamin B1 0.05mg 0.075mg 2%
Vitamin B2 0.11mg 0.133mg 2%
Sodium 1mg 56mg 2%
Fiber 0.5g 0g 2%
Carbs 6.5g 0g 2%
Net carbs 6g 0g N/A
Calcium 21mg 20mg 0%
Potassium 340mg 339mg 0%
Sugar 2.76g 0g N/A
Vitamin K 1.1µg 1.4µg 0%
Tryptophan 0.012mg 0.182mg 0%
Threonine 0.029mg 1.105mg 0%
Isoleucine 0.031mg 1.259mg 0%
Leucine 0.046mg 2.201mg 0%
Lysine 0.054mg 2.338mg 0%
Methionine 0.011mg 0.72mg 0%
Phenylalanine 0.032mg 1.093mg 0%
Valine 0.035mg 1.372mg 0%
Histidine 0.016mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +42.7%
Contains more OtherOther +-1433.3%
Contains more ProteinProtein +2666%
Contains more FatsFats +8130%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -98.5%
Contains more Mono. FatMonounsaturated fat +25415.4%
Contains more Poly. FatPolyunsaturated fat +6340%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.