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  6. Cottage cheese vs. Flank steak

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

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Significant differences between cottage cheese and flank steak

  • The amount of vitamin B12, vitamin B3, vitamin B6, zinc, selenium, iron, and choline in flank steak is higher than in cottage cheese.
  • Flank steak covers your daily vitamin B12 needs 50% more than cottage cheese.
  • Flank steak has 7 times less sodium than cottage cheese. Cottage cheese has 364mg of sodium, while flank steak has 56mg.

Specific food types used in this comparison are Cheese, cottage, creamed, large or small curd and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 +315%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +226%
Contains more IronIron +2385.7%
Contains more CopperCopper +182.8%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +203.1%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 +22.6%
Contains more FolateFolate +33.3%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B3Vitamin B3 +7337.4%
Contains more Vitamin B6Vitamin B6 +1158.7%
Contains more Vitamin B12Vitamin B12 +279.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +472.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Flank steak DV% diff.
Vitamin B12 0.43µg 1.63µg 50%
Vitamin B3 0.099mg 7.363mg 45%
Zinc 0.4mg 4.9mg 41%
Vitamin B6 0.046mg 0.579mg 41%
Selenium 9.7µg 29.4µg 36%
Protein 11.12g 27.66g 33%
Cholesterol 17mg 79mg 21%
Iron 0.07mg 1.74mg 21%
Choline 18.4mg 105.4mg 16%
Sodium 364mg 56mg 13%
Saturated fat 1.718g 3.395g 8%
Phosphorus 159mg 210mg 7%
Potassium 104mg 339mg 7%
Copper 0.029mg 0.082mg 6%
Calcium 83mg 20mg 6%
Monounsaturated fat 0.778g 3.317g 6%
Fats 4.3g 8.23g 6%
Calories 98kcal 192kcal 5%
Vitamin B1 0.027mg 0.075mg 4%
Vitamin A 37µg 0µg 4%
Magnesium 8mg 23mg 4%
Vitamin E 0.08mg 0.38mg 2%
Vitamin B2 0.163mg 0.133mg 2%
Carbs 3.38g 0g 1%
Polyunsaturated fat 0.123g 0.322g 1%
Vitamin K 0µg 1.4µg 1%
Folate 12µg 9µg 1%
Vitamin D 0.1µg 1%
Net carbs 3.38g 0g N/A
Vitamin D 3IU 0%
Sugar 2.67g 0g N/A
Manganese 0.002mg 0.009mg 0%
Vitamin B5 0.557mg 0.545mg 0%
Tryptophan 0.147mg 0.182mg 0%
Threonine 0.5mg 1.105mg 0%
Isoleucine 0.591mg 1.259mg 0%
Leucine 1.116mg 2.201mg 0%
Lysine 0.934mg 2.338mg 0%
Methionine 0.269mg 0.72mg 0%
Phenylalanine 0.577mg 1.093mg 0%
Valine 0.748mg 1.372mg 0%
Histidine 0.326mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +24.3%
Contains more OtherOther +-2450%
Contains more ProteinProtein +148.7%
Contains more FatsFats +91.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 -49.4%
Contains more Mono. FatMonounsaturated fat +326.3%
Contains more Poly. FatPolyunsaturated fat +161.8%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.