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Parmigiano-Reggiano vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between parmigiano-Reggiano and flank steak

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B2, vitamin B12, and copper; however, flank steak has more vitamin B3, vitamin B6, and selenium.
  • Parmigiano-Reggiano's daily need coverage for calcium is 109% more.
  • Parmigiano-Reggiano has 27 times more sodium than flank steak. Parmigiano-Reggiano has 1529mg of sodium, while flank steak has 56mg.
  • Parmigiano-Reggiano has a higher glycemic index than flank steak.

The food varieties used in the comparison are Cheese, parmesan, dry grated, reduced fat and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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 +65.2%
Contains more CalciumCalcium +5445%
Contains more CopperCopper +190.2%
Contains more PhosphorusPhosphorus +247.1%
Contains more ManganeseManganese +844.4%
Contains more PotassiumPotassium +171.2%
Contains more IronIron +93.3%
Contains more ZincZinc +26.6%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +66.1%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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 +265.4%
Contains more Vitamin B12Vitamin B12 +38.7%
Contains more Vitamin KVitamin K +21.4%
Contains more Vitamin EVitamin E +123.5%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B3Vitamin B3 +6358.8%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +1081.6%
Contains more CholineCholine +409.2%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 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 +143%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-13483.3%
Contains more ProteinProtein +38.3%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 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 +83.8%
Contains more Poly. FatPolyunsaturated fat +43.5%
Contains less Sat. FatSaturated fat -74.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Flank steak DV% diff.
Calcium 1109mg 20mg 109%
Phosphorus 729mg 210mg 74%
Sodium 1529mg 56mg 64%
Saturated fat 13.317g 3.395g 45%
Vitamin B3 0.114mg 7.363mg 45%
Vitamin B6 0.049mg 0.579mg 41%
Vitamin B2 0.486mg 0.133mg 27%
Vitamin B12 2.26µg 1.63µg 26%
Selenium 17.7µg 29.4µg 21%
Fats 20g 8.23g 18%
Vitamin A 160µg 0µg 18%
Copper 0.238mg 0.082mg 17%
Choline 20.7mg 105.4mg 15%
Protein 20g 27.66g 15%
Iron 0.9mg 1.74mg 11%
Zinc 3.87mg 4.9mg 9%
Monounsaturated fat 6.098g 3.317g 7%
Potassium 125mg 339mg 6%
Vitamin B5 0.325mg 0.545mg 4%
Calories 265kcal 192kcal 4%
Vitamin B1 0.029mg 0.075mg 4%
Magnesium 38mg 23mg 4%
Manganese 0.085mg 0.009mg 3%
Cholesterol 88mg 79mg 3%
Vitamin D 0.4µg 2%
Vitamin D 15IU 2%
Polyunsaturated fat 0.462g 0.322g 1%
Vitamin E 0.17mg 0.38mg 1%
Carbs 1.37g 0g 0%
Net carbs 1.37g 0g N/A
Vitamin K 1.7µg 1.4µg 0%
Folate 10µg 9µg 0%
Tryptophan 0.24mg 0.182mg 0%
Threonine 1.519mg 1.105mg 0%
Isoleucine 1.2mg 1.259mg 0%
Leucine 2.983mg 2.201mg 0%
Lysine 2.459mg 2.338mg 0%
Methionine 0.369mg 0.72mg 0%
Phenylalanine 1.604mg 1.093mg 0%
Valine 1.498mg 1.372mg 0%
Histidine 0.752mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
40%
Parmigiano-Reggiano
49%
Flank steak
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1473mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 9.922g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.