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Port Salut vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between port Salut and flank steak

  • Port Salut has more calcium, vitamin A, and phosphorus; however, flank steak has more vitamin B3, vitamin B6, selenium, zinc, and iron.
  • Port Salut's daily need coverage for saturated fat is 66% more.
  • Flank steak is lower in sodium.
  • Port Salut has a higher glycemic index than flank steak.

The food varieties used in the comparison are Cheese, port de salut and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 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 CalciumCalcium +3150%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +22.2%
Contains more PotassiumPotassium +149.3%
Contains more IronIron +304.7%
Contains more CopperCopper +272.7%
Contains more ZincZinc +88.5%
Contains less SodiumSodium -89.5%
Contains more SeleniumSelenium +102.8%
~equal in Magnesium ~23mg

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
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 +80.5%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +435.7%
Contains more Vitamin B3Vitamin B3 +12171.7%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more Vitamin B6Vitamin B6 +992.5%
Contains more CholineCholine +584.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.63µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 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 +242.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-3433.3%
Contains more ProteinProtein +16.3%
Contains more WaterWater +41.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 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 +181.5%
Contains more Poly. FatPolyunsaturated fat +126.4%
Contains less Sat. FatSaturated fat -79.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Port Salut Flank steak DV% diff.
Calcium 650mg 20mg 63%
Saturated fat 16.691g 3.395g 60%
Vitamin B3 0.06mg 7.363mg 46%
Vitamin B6 0.053mg 0.579mg 40%
Vitamin A 315µg 0µg 35%
Fats 28.2g 8.23g 31%
Selenium 14.5µg 29.4µg 27%
Sodium 534mg 56mg 21%
Phosphorus 360mg 210mg 21%
Zinc 2.6mg 4.9mg 21%
Iron 0.43mg 1.74mg 16%
Choline 15.4mg 105.4mg 16%
Cholesterol 123mg 79mg 15%
Monounsaturated fat 9.338g 3.317g 15%
Protein 23.78g 27.66g 8%
Vitamin B2 0.24mg 0.133mg 8%
Calories 352kcal 192kcal 8%
Copper 0.022mg 0.082mg 7%
Vitamin B5 0.21mg 0.545mg 7%
Potassium 136mg 339mg 6%
Vitamin B12 1.5µg 1.63µg 5%
Vitamin B1 0.014mg 0.075mg 5%
Polyunsaturated fat 0.729g 0.322g 3%
Vitamin D 0.5µg 3%
Vitamin D 21IU 3%
Folate 18µg 9µg 2%
Vitamin E 0.24mg 0.38mg 1%
Vitamin K 2.4µg 1.4µg 1%
Carbs 0.57g 0g 0%
Net carbs 0.57g 0g N/A
Magnesium 24mg 23mg 0%
Sugar 0.57g 0g N/A
Manganese 0.011mg 0.009mg 0%
Tryptophan 0.343mg 0.182mg 0%
Threonine 0.876mg 1.105mg 0%
Isoleucine 1.446mg 1.259mg 0%
Leucine 2.482mg 2.201mg 0%
Lysine 1.987mg 2.338mg 0%
Methionine 0.734mg 0.72mg 0%
Phenylalanine 1.323mg 1.093mg 0%
Valine 1.707mg 1.372mg 0%
Histidine 0.686mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Port Salut 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
32%
Port Salut
49%
Flank steak
Minerals Daily Need Coverage Score
62%
Port Salut
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 44mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 13.296g)
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 - $3.5)
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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.