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  6. Brunost vs. Flank steak

Brunost vs. Flank steak — In-Depth Nutrition Comparison

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How are brunost and flank steak different?

  • Brunost is higher in vitamin B2, vitamin B5, calcium, phosphorus, vitamin B12, and potassium; however, flank steak is richer in vitamin B3, zinc, and selenium.
  • Daily need coverage for vitamin B2 for brunost is 96% higher.
  • Brunost contains 20 times more calcium than flank steak. While brunost contains 400mg of calcium, flank steak contains only 20mg.
  • Flank steak has less saturated fat.
  • Flank steak has a lower glycemic index (0) than brunost (27).

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

Infographic

Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 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 MagnesiumMagnesium +204.3%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +315.6%
Contains more PhosphorusPhosphorus +111.4%
Contains more ManganeseManganese +344.4%
Contains more IronIron +234.6%
Contains more ZincZinc +329.8%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +102.8%
~equal in Copper ~0.082mg

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
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 B1Vitamin B1 +320%
Contains more Vitamin B2Vitamin B2 +939.1%
Contains more Vitamin B5Vitamin B5 +514.9%
Contains more Vitamin B12Vitamin B12 +48.5%
Contains more Vitamin B3Vitamin B3 +805.7%
Contains more Vitamin B6Vitamin B6 +113.7%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Brunost Flank steak DV% diff.
Vitamin B2 1.382mg 0.133mg 96%
Saturated fat 19.16g 3.395g 72%
Vitamin B5 3.351mg 0.545mg 56%
Vitamin B3 0.813mg 7.363mg 41%
Calcium 400mg 20mg 38%
Vitamin A 334µg 0µg 37%
Protein 9.65g 27.66g 36%
Zinc 1.14mg 4.9mg 34%
Phosphorus 444mg 210mg 33%
Fats 29.51g 8.23g 33%
Vitamin B12 2.42µg 1.63µg 33%
Potassium 1409mg 339mg 31%
Selenium 14.5µg 29.4µg 27%
Sodium 600mg 56mg 24%
Vitamin B6 0.271mg 0.579mg 24%
Vitamin B1 0.315mg 0.075mg 20%
Choline 105.4mg 19%
Iron 0.52mg 1.74mg 15%
Calories 466kcal 192kcal 14%
Carbs 42.65g 0g 14%
Magnesium 70mg 23mg 11%
Monounsaturated fat 7.879g 3.317g 11%
Cholesterol 94mg 79mg 5%
Polyunsaturated fat 0.938g 0.322g 4%
Vitamin E 0.38mg 3%
Manganese 0.04mg 0.009mg 1%
Folate 5µg 9µg 1%
Vitamin K 1.4µg 1%
Net carbs 42.65g 0g N/A
Copper 0.08mg 0.082mg 0%
Tryptophan 0.135mg 0.182mg 0%
Threonine 0.393mg 1.105mg 0%
Isoleucine 0.519mg 1.259mg 0%
Leucine 0.992mg 2.201mg 0%
Lysine 0.814mg 2.338mg 0%
Methionine 0.318mg 0.72mg 0%
Phenylalanine 0.54mg 1.093mg 0%
Valine 0.765mg 1.372mg 0%
Histidine 0.293mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 +258.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-8016.7%
Contains more ProteinProtein +186.6%
Contains more WaterWater +377.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 +137.5%
Contains more Poly. FatPolyunsaturated fat +191.3%
Contains less Sat. FatSaturated fat -82.3%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.