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Headcheese vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between Headcheese and Flank steak

  • Headcheese has more Monounsaturated Fat, however, Flank steak has more Selenium, Vitamin B3, Zinc, Vitamin B6, Vitamin B12, Phosphorus, and Potassium.
  • Flank steak's daily need coverage for Selenium is 53% more.
  • Headcheese has 17 times more Sodium than Flank steak. Headcheese has 941mg of Sodium, while Flank steak has 56mg.

The food varieties used in the comparison are Headcheese, pork and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Headcheese 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.
Contains more Copper +48.8%
Contains more Calcium +25%
Contains more Iron +16%
Contains more Magnesium +155.6%
Contains more Phosphorus +275%
Contains more Potassium +993.5%
Contains less Sodium -94%
Contains more Zinc +405.2%
Contains more Selenium +29300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 57% 7% 24% 3% 123% 27% 41% 0% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Copper +48.8%
Contains more Calcium +25%
Contains more Iron +16%
Contains more Magnesium +155.6%
Contains more Phosphorus +275%
Contains more Potassium +993.5%
Contains less Sodium -94%
Contains more Zinc +405.2%
Contains more Selenium +29300%

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 K +142.9%
Contains more Vitamin E +52%
Contains more Vitamin B1 +226.1%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +1573.4%
Contains more Vitamin B6 +204.7%
Contains more Folate +350%
Contains more Vitamin B12 +55.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 27% 0% 6% 27% 9% 0% 44% 2% 132% 9%
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 K +142.9%
Contains more Vitamin E +52%
Contains more Vitamin B1 +226.1%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +1573.4%
Contains more Vitamin B6 +204.7%
Contains more Folate +350%
Contains more Vitamin B12 +55.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +32.4%
Contains more Water +15.1%
Contains more Protein +100%
14% 11% 74%
Protein: 13.83 g
Fats: 10.9 g
Carbs: 0 g
Water: 73.84 g
Other: 1.43 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +32.4%
Contains more Water +15.1%
Contains more Protein +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +68.9%
Contains more Polyunsaturated fat +252.2%
Equal in Saturated Fat - 3.395
34% 55% 11%
Saturated Fat: 3.402 g
Monounsaturated Fat: 5.601 g
Polyunsaturated fat: 1.134 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +68.9%
Contains more Polyunsaturated fat +252.2%
Equal in Saturated Fat - 3.395

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Headcheese Flank steak Opinion
Protein 13.83g 27.66g Flank steak
Fats 10.9g 8.23g Headcheese
Calories 157kcal 192kcal Flank steak
Calcium 16mg 20mg Flank steak
Iron 1.5mg 1.74mg Flank steak
Magnesium 9mg 23mg Flank steak
Phosphorus 56mg 210mg Flank steak
Potassium 31mg 339mg Flank steak
Sodium 941mg 56mg Flank steak
Zinc 0.97mg 4.9mg Flank steak
Copper 0.122mg 0.082mg Headcheese
Manganese 0.009mg Flank steak
Selenium 0.1µg 29.4µg Flank steak
Vitamin E 0.25mg 0.38mg Flank steak
Vitamin D 37IU Headcheese
Vitamin D 0.9µg Headcheese
Vitamin B1 0.023mg 0.075mg Flank steak
Vitamin B2 0.115mg 0.133mg Flank steak
Vitamin B3 0.44mg 7.363mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.19mg 0.579mg Flank steak
Folate 2µg 9µg Flank steak
Vitamin B12 1.05µg 1.63µg Flank steak
Vitamin K 3.4µg 1.4µg Headcheese
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 69mg 79mg Headcheese
Saturated Fat 3.402g 3.395g Flank steak
Monounsaturated Fat 5.601g 3.317g Headcheese
Polyunsaturated fat 1.134g 0.322g Headcheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Headcheese Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
21%
Headcheese
48%
Flank steak
Minerals Daily Need Coverage Score
28%
Headcheese
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Headcheese
Headcheese is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 885mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.0070000000000001g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Headcheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171630/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.