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  6. Mozzarella vs. Flank steak

Mozzarella vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between mozzarella and flank steak

  • Mozzarella is higher in calcium, phosphorus, and vitamin B2, yet flank steak is higher in vitamin B3, vitamin B6, vitamin B12, selenium, iron, and zinc.
  • Mozzarella covers your daily calcium needs 71% more than flank steak.
  • Mozzarella contains 3 times more saturated fat than flank steak. While mozzarella contains 10.867g of saturated fat, flank steak contains only 3.395g.
  • The glycemic index of flank steak is lower.

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

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +13%
Contains more CalciumCalcium +3555%
Contains more PhosphorusPhosphorus +149.5%
Contains less SodiumSodium -71.4%
Contains more PotassiumPotassium +256.8%
Contains more IronIron +596%
Contains more CopperCopper +203.7%
Contains more ZincZinc +56.5%
Contains more SeleniumSelenium +87.3%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 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 +155.6%
Contains more Vitamin KVitamin K +28.6%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +6035.8%
Contains more Vitamin B6Vitamin B6 +623.8%
Contains more Vitamin B12Vitamin B12 +77.2%
Contains more CholineCholine +472.8%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mozzarella Flank steak DV% diff.
Calcium 731mg 20mg 71%
Vitamin B3 0.12mg 7.363mg 45%
Phosphorus 524mg 210mg 45%
Vitamin B6 0.08mg 0.579mg 38%
Saturated fat 10.867g 3.395g 34%
Vitamin B12 0.92µg 1.63µg 30%
Selenium 15.7µg 29.4µg 25%
Iron 0.25mg 1.74mg 19%
Vitamin B2 0.34mg 0.133mg 16%
Choline 18.4mg 105.4mg 16%
Zinc 3.13mg 4.9mg 16%
Vitamin A 137µg 0µg 15%
Fats 17.1g 8.23g 14%
Vitamin B5 0.545mg 11%
Cholesterol 54mg 79mg 8%
Potassium 95mg 339mg 7%
Copper 0.027mg 0.082mg 6%
Vitamin B1 0.02mg 0.075mg 5%
Monounsaturated fat 4.844g 3.317g 4%
Calories 280kcal 192kcal 4%
Vitamin D 0.3µg 2%
Vitamin E 0.15mg 0.38mg 2%
Sodium 16mg 56mg 2%
Vitamin D 13IU 2%
Carbs 3.1g 0g 1%
Magnesium 26mg 23mg 1%
Polyunsaturated fat 0.509g 0.322g 1%
Protein 27.5g 27.66g 0%
Net carbs 3.1g 0g N/A
Sugar 1.23g 0g N/A
Manganese 0.009mg 0%
Vitamin K 1.8µg 1.4µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +107.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4100%
Contains more WaterWater +28.6%
~equal in Protein ~27.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +46%
Contains more Poly. FatPolyunsaturated fat +58.1%
Contains less Sat. FatSaturated fat -68.8%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.