Romano cheese vs. Flank steak — In-Depth Nutrition Comparison
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What are the main differences between romano cheese and flank steak?
- Romano cheese is richer in calcium, phosphorus, and vitamin B2, while flank steak is higher in vitamin B3, vitamin B6, selenium, vitamin B12, and zinc.
- Romano cheese's daily need coverage for calcium is 104% higher.
- Flank steak has 26 times less sodium than romano cheese. Romano cheese has 1433mg of sodium, while flank steak has 56mg.
- Romano cheese has a higher glycemic index (27) than flank steak (0).
We used Cheese, romano and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this comparison.
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.
| Contains more MagnesiumMagnesium | +78.3% |
| Contains more CalciumCalcium | +5220% |
| Contains more PhosphorusPhosphorus | +261.9% |
| Contains more ManganeseManganese | +122.2% |
| Contains more PotassiumPotassium | +294.2% |
| Contains more IronIron | +126% |
| Contains more CopperCopper | +173.3% |
| Contains more ZincZinc | +89.9% |
| Contains less SodiumSodium | -96.1% |
| Contains more SeleniumSelenium | +102.8% |
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 | +178.2% |
| Contains more Vitamin KVitamin K | +57.1% |
| Contains more Vitamin EVitamin E | +65.2% |
| Contains more Vitamin B1Vitamin B1 | +102.7% |
| Contains more Vitamin B3Vitamin B3 | +9462.3% |
| Contains more Vitamin B5Vitamin B5 | +28.5% |
| Contains more Vitamin B6Vitamin B6 | +581.2% |
| Contains more Vitamin B12Vitamin B12 | +45.5% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +584.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1064mg | 20mg | 104% |
| Phosphorus | 760mg | 210mg | 79% |
| Saturated fat | 17.115g | 3.395g | 62% |
| Sodium | 1433mg | 56mg | 60% |
| Vitamin B3 | 0.077mg | 7.363mg | 46% |
| Vitamin B6 | 0.085mg | 0.579mg | 38% |
| Fats | 26.94g | 8.23g | 29% |
| Selenium | 14.5µg | 29.4µg | 27% |
| Zinc | 2.58mg | 4.9mg | 21% |
| Vitamin B12 | 1.12µg | 1.63µg | 21% |
| Vitamin B2 | 0.37mg | 0.133mg | 18% |
| Choline | 15.4mg | 105.4mg | 16% |
| Iron | 0.77mg | 1.74mg | 12% |
| Monounsaturated fat | 7.838g | 3.317g | 11% |
| Vitamin A | 96µg | 0µg | 11% |
| Calories | 387kcal | 192kcal | 10% |
| Protein | 31.8g | 27.66g | 8% |
| Cholesterol | 104mg | 79mg | 8% |
| Potassium | 86mg | 339mg | 7% |
| Copper | 0.03mg | 0.082mg | 6% |
| Magnesium | 41mg | 23mg | 4% |
| Vitamin B1 | 0.037mg | 0.075mg | 3% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Polyunsaturated fat | 0.593g | 0.322g | 2% |
| Vitamin B5 | 0.424mg | 0.545mg | 2% |
| Vitamin E | 0.23mg | 0.38mg | 1% |
| Vitamin K | 2.2µg | 1.4µg | 1% |
| Folate | 7µg | 9µg | 1% |
| Carbs | 3.63g | 0g | 1% |
| Net carbs | 3.63g | 0g | N/A |
| Sugar | 0.73g | 0g | N/A |
| Manganese | 0.02mg | 0.009mg | 0% |
| Tryptophan | 0.429mg | 0.182mg | 0% |
| Threonine | 1.171mg | 1.105mg | 0% |
| Isoleucine | 1.685mg | 1.259mg | 0% |
| Leucine | 3.071mg | 2.201mg | 0% |
| Lysine | 2.941mg | 2.338mg | 0% |
| Methionine | 0.852mg | 0.72mg | 0% |
| Phenylalanine | 1.71mg | 1.093mg | 0% |
| Valine | 2.183mg | 1.372mg | 0% |
| Histidine | 1.231mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more ProteinProtein | +15% |
| Contains more FatsFats | +227.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-11300% |
| Contains more WaterWater | +107.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 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 | +136.3% |
| Contains more Poly. FatPolyunsaturated fat | +84.2% |
| Contains less Sat. FatSaturated fat | -80.2% |
