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  6. Blue cheese vs. Flank steak

Blue cheese vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between blue cheese and flank steak

  • Blue cheese has more calcium, phosphorus, vitamin B5, and vitamin B2; however, flank steak has more vitamin B3, vitamin B6, selenium, and zinc.
  • Blue cheese's daily need coverage for saturated fat is 76% more.
  • Blue cheese has 26 times more calcium than flank steak. Blue cheese has 528mg of calcium, while flank steak has 20mg.
  • Flank steak is lower in sodium.

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

Infographic

Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 CalciumCalcium +2540%
Contains more PhosphorusPhosphorus +84.3%
Contains more PotassiumPotassium +32.4%
Contains more IronIron +461.3%
Contains more CopperCopper +105%
Contains more ZincZinc +84.2%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +102.8%
~equal in Magnesium ~23mg
~equal in Manganese ~0.009mg

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 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +187.2%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +52%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B3Vitamin B3 +624.7%
Contains more Vitamin B6Vitamin B6 +248.8%
Contains more Vitamin B12Vitamin B12 +33.6%
Contains more CholineCholine +584.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Blue cheese Flank steak DV% diff.
Saturated fat 18.669g 3.395g 69%
Calcium 528mg 20mg 51%
Sodium 1146mg 56mg 47%
Vitamin B3 1.016mg 7.363mg 40%
Fats 28.74g 8.23g 32%
Vitamin B6 0.166mg 0.579mg 32%
Selenium 14.5µg 29.4µg 27%
Phosphorus 387mg 210mg 25%
Vitamin B5 1.729mg 0.545mg 24%
Vitamin A 198µg 0µg 22%
Zinc 2.66mg 4.9mg 20%
Vitamin B2 0.382mg 0.133mg 19%
Iron 0.31mg 1.74mg 18%
Vitamin B12 1.22µg 1.63µg 17%
Choline 15.4mg 105.4mg 16%
Protein 21.4g 27.66g 13%
Monounsaturated fat 7.778g 3.317g 11%
Calories 353kcal 192kcal 8%
Folate 36µg 9µg 7%
Copper 0.04mg 0.082mg 5%
Vitamin B1 0.029mg 0.075mg 4%
Polyunsaturated fat 0.8g 0.322g 3%
Vitamin D 21IU 3%
Vitamin D 0.5µg 3%
Potassium 256mg 339mg 2%
Vitamin E 0.25mg 0.38mg 1%
Vitamin K 2.4µg 1.4µg 1%
Cholesterol 75mg 79mg 1%
Carbs 2.34g 0g 1%
Net carbs 2.34g 0g N/A
Magnesium 23mg 23mg 0%
Sugar 0.5g 0g N/A
Manganese 0.009mg 0.009mg 0%
Tryptophan 0.312mg 0.182mg 0%
Threonine 0.785mg 1.105mg 0%
Isoleucine 1.124mg 1.259mg 0%
Leucine 1.919mg 2.201mg 0%
Lysine 1.852mg 2.338mg 0%
Methionine 0.584mg 0.72mg 0%
Phenylalanine 1.087mg 1.093mg 0%
Valine 1.556mg 1.372mg 0%
Histidine 0.758mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +249.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-8616.7%
Contains more ProteinProtein +29.3%
Contains more WaterWater +51.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 more Mono. FatMonounsaturated fat +134.5%
Contains more Poly. FatPolyunsaturated fat +148.4%
Contains less Sat. FatSaturated fat -81.8%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.