Pumpkin pie vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between pumpkin pie and flank steak
- Pumpkin pie is richer in vitamin A, yet flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, choline, and iron.
- Daily need coverage for vitamin A for pumpkin pie is 69% higher.
- Pumpkin pie contains less cholesterol.
- Flank steak has a lower glycemic index than pumpkin pie.
Food types used in this article are Pie, pumpkin, commercially prepared and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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.
| Contains more CalciumCalcium | +220% |
| Contains more CopperCopper | +80.5% |
| Contains more ManganeseManganese | +2422.2% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more PotassiumPotassium | +103% |
| Contains more IronIron | +93.3% |
| Contains more ZincZinc | +1156.4% |
| Contains more PhosphorusPhosphorus | +159.3% |
| Contains less SodiumSodium | -76.6% |
| Contains more SeleniumSelenium | +444.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +136% |
| Contains more Vitamin KVitamin K | +842.9% |
| Contains more FolateFolate | +188.9% |
| Contains more Vitamin B3Vitamin B3 | +565.1% |
| Contains more Vitamin B5Vitamin B5 | +20.6% |
| Contains more Vitamin B6Vitamin B6 | +819% |
| Contains more Vitamin B12Vitamin B12 | +365.7% |
| Contains more CholineCholine | +181.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.35µg | 1.63µg | 53% |
| Vitamin A | 448µg | 0µg | 50% |
| Protein | 3.9g | 27.66g | 48% |
| Selenium | 5.4µg | 29.4µg | 44% |
| Zinc | 0.39mg | 4.9mg | 41% |
| Vitamin B6 | 0.063mg | 0.579mg | 40% |
| Vitamin B3 | 1.107mg | 7.363mg | 39% |
| Phosphorus | 81mg | 210mg | 18% |
| Cholesterol | 26mg | 79mg | 18% |
| Carbs | 34.83g | 0g | 12% |
| Choline | 37.5mg | 105.4mg | 12% |
| Iron | 0.9mg | 1.74mg | 11% |
| Vitamin K | 13.2µg | 1.4µg | 10% |
| Polyunsaturated fat | 1.77g | 0.322g | 10% |
| Vitamin B1 | 0.177mg | 0.075mg | 9% |
| Manganese | 0.227mg | 0.009mg | 9% |
| Sodium | 239mg | 56mg | 8% |
| Fiber | 1.8g | 0g | 7% |
| Copper | 0.148mg | 0.082mg | 7% |
| Saturated fat | 1.988g | 3.395g | 6% |
| Potassium | 167mg | 339mg | 5% |
| Folate | 26µg | 9µg | 4% |
| Fructose | 2.85g | 4% | |
| Calcium | 64mg | 20mg | 4% |
| Starch | 10.73g | 4% | |
| Calories | 243kcal | 192kcal | 3% |
| Vitamin E | 0.76mg | 0.38mg | 3% |
| Monounsaturated fat | 4.6g | 3.317g | 3% |
| Magnesium | 14mg | 23mg | 2% |
| Fats | 9.75g | 8.23g | 2% |
| Vitamin B5 | 0.452mg | 0.545mg | 2% |
| Vitamin B2 | 0.124mg | 0.133mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Net carbs | 33.03g | 0g | N/A |
| Vitamin D | 2IU | 0% | |
| Sugar | 18.88g | 0g | N/A |
| Tryptophan | 0.048mg | 0.182mg | 0% |
| Threonine | 0.154mg | 1.105mg | 0% |
| Isoleucine | 0.158mg | 1.259mg | 0% |
| Leucine | 0.297mg | 2.201mg | 0% |
| Lysine | 0.192mg | 2.338mg | 0% |
| Methionine | 0.249mg | 0.72mg | 0% |
| Phenylalanine | 0.175mg | 1.093mg | 0% |
| Valine | 0.211mg | 1.372mg | 0% |
| Histidine | 0.088mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +18.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-1983.3% |
| Contains more ProteinProtein | +609.2% |
| Contains more WaterWater | +27.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
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 | -41.4% |
| Contains more Mono. FatMonounsaturated fat | +38.7% |
| Contains more Poly. FatPolyunsaturated fat | +449.7% |
