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

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The main differences between tomato juice and flank steak

  • Tomato juice is richer in vitamin C, yet flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline.
  • Daily need coverage for vitamin C for tomato juice is 78% higher.
  • Tomato juice contains less saturated fat.
  • Flank steak has a lower glycemic index than tomato juice.

Food types used in this article are Tomato juice, canned, without salt added and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
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 -82.1%
Contains more ManganeseManganese +655.6%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +56.2%
Contains more IronIron +346.2%
Contains more CopperCopper +95.2%
Contains more ZincZinc +4354.5%
Contains more PhosphorusPhosphorus +1005.3%
Contains more SeleniumSelenium +5780%

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
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 +33.3%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +122.2%
Contains more Vitamin EVitamin E +18.8%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B3Vitamin B3 +994.1%
Contains more Vitamin B6Vitamin B6 +727.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1450%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 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 +46.9%
Contains more OtherOther +-1916.7%
Contains more ProteinProtein +3154.1%
Contains more FatsFats +2737.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 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 -99.4%
Contains more Mono. FatMonounsaturated fat +66240%
Contains more Poly. FatPolyunsaturated fat +1092.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato juice Flank steak DV% diff.
Vitamin C 70.1mg 0mg 78%
Vitamin B12 0µg 1.63µg 68%
Protein 0.85g 27.66g 54%
Selenium 0.5µg 29.4µg 53%
Zinc 0.11mg 4.9mg 44%
Vitamin B3 0.673mg 7.363mg 42%
Vitamin B6 0.07mg 0.579mg 39%
Phosphorus 19mg 210mg 27%
Cholesterol 0mg 79mg 26%
Choline 6.8mg 105.4mg 18%
Iron 0.39mg 1.74mg 17%
Saturated fat 0.019g 3.395g 15%
Fats 0.29g 8.23g 12%
Vitamin B5 0.545mg 11%
Calories 17kcal 192kcal 9%
Monounsaturated fat 0.005g 3.317g 8%
Vitamin B2 0.078mg 0.133mg 4%
Potassium 217mg 339mg 4%
Copper 0.042mg 0.082mg 4%
Vitamin A 23µg 0µg 3%
Manganese 0.068mg 0.009mg 3%
Folate 20µg 9µg 3%
Magnesium 11mg 23mg 3%
Polyunsaturated fat 0.027g 0.322g 2%
Sodium 10mg 56mg 2%
Vitamin B1 0.1mg 0.075mg 2%
Fiber 0.4g 0g 2%
Fructose 1.33g 2%
Calcium 10mg 20mg 1%
Vitamin K 2.3µg 1.4µg 1%
Carbs 3.53g 0g 1%
Net carbs 3.13g 0g N/A
Sugar 2.58g 0g N/A
Vitamin E 0.32mg 0.38mg 0%
Tryptophan 0.006mg 0.182mg 0%
Threonine 0.026mg 1.105mg 0%
Isoleucine 0.017mg 1.259mg 0%
Leucine 0.024mg 2.201mg 0%
Lysine 0.026mg 2.338mg 0%
Methionine 0.005mg 0.72mg 0%
Phenylalanine 0.026mg 1.093mg 0%
Valine 0.017mg 1.372mg 0%
Histidine 0.014mg 0.883mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato juice Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Tomato juice
49%
Flank steak
Minerals Daily Need Coverage Score
8%
Tomato juice
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Tomato juice
Tomato juice is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Tomato juice
Tomato juice is lower in Saturated fat (difference - 3.376g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 2.58g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.