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  6. Cream cheese vs. Flank steak

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

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A recap on differences between cream cheese and flank steak

  • Cream cheese is higher in vitamin A, yet flank steak is higher in vitamin B12, vitamin B3, vitamin B6, zinc, selenium, iron, phosphorus, and choline.
  • Cream cheese covers your daily saturated fat needs 84% more than flank steak.
  • The amount of saturated fat in flank steak is lower.

Food varieties used in this article are Cheese, cream and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 +385%
Contains more ManganeseManganese +22.2%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +156.8%
Contains more IronIron +1481.8%
Contains more CopperCopper +355.6%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +96.3%
Contains less SodiumSodium -82.2%
Contains more SeleniumSelenium +241.9%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 EVitamin E +126.3%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin KVitamin K +50%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B3Vitamin B3 +7991.2%
Contains more Vitamin B6Vitamin B6 +933.9%
Contains more Vitamin B12Vitamin B12 +640.9%
Contains more CholineCholine +287.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Cream cheese Flank steak DV% diff.
Saturated fat 20.213g 3.395g 76%
Vitamin B12 0.22µg 1.63µg 59%
Vitamin B3 0.091mg 7.363mg 45%
Protein 6.15g 27.66g 43%
Vitamin B6 0.056mg 0.579mg 40%
Fats 34.44g 8.23g 40%
Zinc 0.5mg 4.9mg 40%
Selenium 8.6µg 29.4µg 38%
Vitamin A 308µg 0µg 34%
Iron 0.11mg 1.74mg 20%
Phosphorus 107mg 210mg 15%
Monounsaturated fat 8.907g 3.317g 14%
Choline 27.2mg 105.4mg 14%
Sodium 314mg 56mg 11%
Polyunsaturated fat 1.483g 0.322g 8%
Calories 350kcal 192kcal 8%
Calcium 97mg 20mg 8%
Copper 0.018mg 0.082mg 7%
Vitamin B2 0.23mg 0.133mg 7%
Cholesterol 101mg 79mg 7%
Potassium 132mg 339mg 6%
Vitamin B1 0.023mg 0.075mg 4%
Vitamin E 0.86mg 0.38mg 3%
Magnesium 9mg 23mg 3%
Carbs 5.52g 0g 2%
Vitamin B5 0.517mg 0.545mg 1%
Vitamin K 2.1µg 1.4µg 1%
Net carbs 5.52g 0g N/A
Sugar 3.76g 0g N/A
Starch 0.35g 0%
Manganese 0.011mg 0.009mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.069mg 0.182mg 0%
Threonine 0.233mg 1.105mg 0%
Isoleucine 0.324mg 1.259mg 0%
Leucine 0.657mg 2.201mg 0%
Lysine 0.567mg 2.338mg 0%
Methionine 0.191mg 0.72mg 0%
Phenylalanine 0.291mg 1.093mg 0%
Valine 0.395mg 1.372mg 0%
Histidine 0.175mg 0.883mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +318.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2216.7%
Contains more ProteinProtein +349.8%
Contains more WaterWater +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +168.5%
Contains more Poly. FatPolyunsaturated fat +360.6%
Contains less Sat. FatSaturated fat -83.2%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.