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  6. Tamarind vs. Flank steak

Tamarind vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between tamarind and flank steak

  • Tamarind has more vitamin B1, fiber, and magnesium; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than tamarind.
  • Tamarind has a higher glycemic index. The glycemic index of tamarind is 23, while the glycemic index of flank steak is 0.

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

Infographic

Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
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 +300%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +85.3%
Contains more IronIron +60.9%
Contains less SodiumSodium -50%
Contains more ZincZinc +4800%
Contains more PhosphorusPhosphorus +85.8%
Contains more SeleniumSelenium +2161.5%
~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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
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 B1Vitamin B1 +470.7%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +55.6%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B3Vitamin B3 +279.9%
Contains more Vitamin B5Vitamin B5 +281.1%
Contains more Vitamin B6Vitamin B6 +777.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1125.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tamarind Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 1.3µg 29.4µg 51%
Protein 2.8g 27.66g 50%
Zinc 0.1mg 4.9mg 44%
Vitamin B6 0.066mg 0.579mg 39%
Vitamin B3 1.938mg 7.363mg 34%
Vitamin B1 0.428mg 0.075mg 29%
Cholesterol 0mg 79mg 26%
Carbs 62.5g 0g 21%
Fiber 5.1g 0g 20%
Choline 8.6mg 105.4mg 18%
Magnesium 92mg 23mg 16%
Saturated fat 0.272g 3.395g 14%
Phosphorus 113mg 210mg 14%
Iron 2.8mg 1.74mg 13%
Fats 0.6g 8.23g 12%
Potassium 628mg 339mg 9%
Vitamin B5 0.143mg 0.545mg 8%
Monounsaturated fat 0.181g 3.317g 8%
Calcium 74mg 20mg 5%
Vitamin C 3.5mg 0mg 4%
Polyunsaturated fat 0.059g 0.322g 2%
Calories 239kcal 192kcal 2%
Vitamin E 0.1mg 0.38mg 2%
Vitamin B2 0.152mg 0.133mg 1%
Folate 14µg 9µg 1%
Sodium 28mg 56mg 1%
Vitamin K 2.8µg 1.4µg 1%
Net carbs 57.4g 0g N/A
Sugar 38.8g 0g N/A
Copper 0.086mg 0.082mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.009mg 0%
Tryptophan 0.018mg 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 0.139mg 2.338mg 0%
Methionine 0.014mg 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 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 OtherOther +-4600%
Contains more ProteinProtein +887.9%
Contains more FatsFats +1271.7%
Contains more WaterWater +104.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 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 -92%
Contains more Mono. FatMonounsaturated fat +1732.6%
Contains more Poly. FatPolyunsaturated fat +445.8%

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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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.