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  6. Cheddar Cheese vs. Flank steak

Cheddar Cheese vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between Cheddar Cheese and Flank steak?

  • Cheddar Cheese is higher in Calcium, Vitamin A RAE, Phosphorus, and Vitamin B2, however, Flank steak is richer in Vitamin B3, Vitamin B6, Vitamin B12, and Iron.
  • Cheddar 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

Cheddar 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.
Cheddar Cheese
Cheddar Cheese
4
:
6
Flank steak
Flank steak
Contains more Calcium +3450%
Contains more Magnesium +17.4%
Contains more Phosphorus +116.7%
Contains more Manganese +200%
Contains more Iron +1142.9%
Contains more Potassium +346.1%
Contains less Sodium -91.4%
Contains more Zinc +34.6%
Contains more Copper +173.3%
Equal in Selenium - 29.4
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +3450%
Contains more Magnesium +17.4%
Contains more Phosphorus +116.7%
Contains more Manganese +200%
Contains more Iron +1142.9%
Contains more Potassium +346.1%
Contains less Sodium -91.4%
Contains more Zinc +34.6%
Contains more Copper +173.3%
Equal in Selenium - 29.4

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.
Cheddar Cheese
Cheddar Cheese
6
:
5
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +86.8%
Contains more Vitamin B2 +221.8%
Contains more Folate +200%
Contains more Vitamin K +71.4%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B3 +12379.7%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +777.3%
Contains more Vitamin B12 +48.2%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +86.8%
Contains more Vitamin B2 +221.8%
Contains more Folate +200%
Contains more Vitamin K +71.4%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B3 +12379.7%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +777.3%
Contains more Vitamin B12 +48.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
3
:
2
Flank steak
Flank steak
Contains more Fats +304.7%
Contains more Carbs +∞%
Contains more Protein +20.9%
Contains more Water +73.3%
Cheddar Cheese
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
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +304.7%
Contains more Carbs +∞%
Contains more Protein +20.9%
Contains more Water +73.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +178.7%
Contains more Polyunsaturated fat +341.3%
Contains less Saturated Fat -82%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +178.7%
Contains more Polyunsaturated fat +341.3%
Contains less Saturated 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.
Cheddar Cheese Flank steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Cheddar Cheese Flank steak Opinion
Net carbs 3.09g 0g Cheddar Cheese
Protein 22.87g 27.66g Flank steak
Fats 33.31g 8.23g Cheddar Cheese
Carbs 3.09g 0g Cheddar Cheese
Calories 404kcal 192kcal Cheddar Cheese
Sugar 0.48g 0g Flank steak
Calcium 710mg 20mg Cheddar Cheese
Iron 0.14mg 1.74mg Flank steak
Magnesium 27mg 23mg Cheddar Cheese
Phosphorus 455mg 210mg Cheddar Cheese
Potassium 76mg 339mg Flank steak
Sodium 653mg 56mg Flank steak
Zinc 3.64mg 4.9mg Flank steak
Copper 0.03mg 0.082mg Flank steak
Manganese 0.027mg 0.009mg Cheddar Cheese
Selenium 28.5µg 29.4µg Flank steak
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 0.38mg Cheddar Cheese
Vitamin D 24IU Cheddar Cheese
Vitamin D 0.6µg Cheddar Cheese
Vitamin B1 0.029mg 0.075mg Flank steak
Vitamin B2 0.428mg 0.133mg Cheddar Cheese
Vitamin B3 0.059mg 7.363mg Flank steak
Vitamin B5 0.41mg 0.545mg Flank steak
Vitamin B6 0.066mg 0.579mg Flank steak
Folate 27µg 9µg Cheddar Cheese
Vitamin B12 1.1µg 1.63µg Flank steak
Vitamin K 2.4µg 1.4µg Cheddar Cheese
Tryptophan 0.547mg 0.182mg Cheddar Cheese
Threonine 1.044mg 1.105mg Flank steak
Isoleucine 1.206mg 1.259mg Flank steak
Leucine 1.939mg 2.201mg Flank steak
Lysine 1.025mg 2.338mg Flank steak
Methionine 0.547mg 0.72mg Flank steak
Phenylalanine 1.074mg 1.093mg Flank steak
Valine 1.404mg 1.372mg Cheddar Cheese
Histidine 0.547mg 0.883mg Flank steak
Cholesterol 99mg 79mg Flank steak
Trans Fat 0.917g Flank steak
Saturated Fat 18.867g 3.395g Flank steak
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 3.317g Cheddar Cheese
Polyunsaturated fat 1.421g 0.322g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

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

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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
35%
Cheddar Cheese
48%
Flank steak
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
54%
Flank steak

Comparison summary

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 Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 20mg)
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. Cheddar 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.