Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cheese vs. Flank steak — In-Depth Nutrition Comparison

Compare

What are the differences between cheese and flank steak?

  • Cheese is higher in calcium, phosphorus, vitamin A, and vitamin B2; however, flank steak is richer in vitamin B3, vitamin B6, vitamin B12, and iron.
  • Cheese's daily need coverage for saturated fat is 77% more.
  • Flank steak has less sodium.

We used Cheese, cheddar and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Cheese 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.
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +17.4%
Contains more CalciumCalcium +3450%
Contains more PhosphorusPhosphorus +116.7%
Contains more ManganeseManganese +200%
Contains more PotassiumPotassium +346.1%
Contains more IronIron +1142.9%
Contains more CopperCopper +173.3%
Contains more ZincZinc +34.6%
Contains less SodiumSodium -91.4%
~equal in Selenium ~29.4µg

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.
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 EVitamin E +86.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +221.8%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B3Vitamin B3 +12379.7%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +777.3%
Contains more Vitamin B12Vitamin B12 +48.2%
Contains more CholineCholine +538.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +304.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-6283.3%
Contains more ProteinProtein +20.9%
Contains more WaterWater +73.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +178.7%
Contains more Poly. FatPolyunsaturated fat +341.3%
Contains less Sat. FatSaturated fat -82%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Flank steak DV% diff.
Saturated fat 18.867g 3.395g 70%
Calcium 710mg 20mg 69%
Vitamin B3 0.059mg 7.363mg 46%
Fats 33.31g 8.23g 39%
Vitamin B6 0.066mg 0.579mg 39%
Vitamin A 330µg 0µg 37%
Phosphorus 455mg 210mg 35%
Sodium 653mg 56mg 26%
Vitamin B2 0.428mg 0.133mg 23%
Vitamin B12 1.1µg 1.63µg 22%
Iron 0.14mg 1.74mg 20%
Choline 16.5mg 105.4mg 16%
Monounsaturated fat 9.246g 3.317g 15%
Calories 404kcal 192kcal 11%
Zinc 3.64mg 4.9mg 11%
Protein 22.87g 27.66g 10%
Potassium 76mg 339mg 8%
Polyunsaturated fat 1.421g 0.322g 7%
Cholesterol 99mg 79mg 7%
Copper 0.03mg 0.082mg 6%
Folate 27µg 9µg 5%
Vitamin B1 0.029mg 0.075mg 4%
Vitamin D 0.6µg 3%
Vitamin B5 0.41mg 0.545mg 3%
Vitamin D 24IU 3%
Vitamin E 0.71mg 0.38mg 2%
Selenium 28.5µg 29.4µg 2%
Manganese 0.027mg 0.009mg 1%
Magnesium 27mg 23mg 1%
Vitamin K 2.4µg 1.4µg 1%
Carbs 3.09g 0g 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.182mg 0%
Threonine 1.044mg 1.105mg 0%
Isoleucine 1.206mg 1.259mg 0%
Leucine 1.939mg 2.201mg 0%
Lysine 1.025mg 2.338mg 0%
Methionine 0.547mg 0.72mg 0%
Phenylalanine 1.074mg 1.093mg 0%
Valine 1.404mg 1.372mg 0%
Histidine 0.547mg 0.883mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
35%
Cheese
49%
Flank steak
Minerals Daily Need Coverage Score
79%
Cheese
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 597mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 15.472g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.