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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
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
Saturated fat:
Sat. Fat
10.867 g
Monounsaturated fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
49%
Minerals Daily Need Coverage Score
66%
54%
Comparison summary
Which food is lower in Cholesterol?
Mozzarella is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Mozzarella contains less Sodium (difference - 40mg)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 7.472g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Flank steak is cheaper (difference - $2)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.