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  6. Flank steak vs. Blue cheese

Flank steak vs. Blue cheese — In-Depth Nutrition Comparison

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Important differences between flank steak and blue cheese

  • Flank steak has more vitamin B3, vitamin B6, selenium, and zinc; however, blue cheese has more calcium, phosphorus, vitamin B5, and vitamin B2.
  • Blue cheese's daily need coverage for saturated fat is 76% more.
  • Flank steak has 7 times more vitamin B3 than blue cheese. Flank steak has 7.363mg of vitamin B3, while blue cheese has 1.016mg.
  • Flank steak is lower in saturated fat.

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

Infographic

Flank steak vs Blue cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more PotassiumPotassium +32.4%
Contains more IronIron +461.3%
Contains more CopperCopper +105%
Contains more ZincZinc +84.2%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +102.8%
Contains more CalciumCalcium +2540%
Contains more PhosphorusPhosphorus +84.3%
~equal in Magnesium ~23mg
~equal in Manganese ~0.009mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin EVitamin E +52%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B3Vitamin B3 +624.7%
Contains more Vitamin B6Vitamin B6 +248.8%
Contains more Vitamin B12Vitamin B12 +33.6%
Contains more CholineCholine +584.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +187.2%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flank steak Blue cheese DV% diff.
Saturated fat 3.395g 18.669g 69%
Calcium 20mg 528mg 51%
Sodium 56mg 1146mg 47%
Vitamin B3 7.363mg 1.016mg 40%
Fats 8.23g 28.74g 32%
Vitamin B6 0.579mg 0.166mg 32%
Selenium 29.4µg 14.5µg 27%
Phosphorus 210mg 387mg 25%
Vitamin B5 0.545mg 1.729mg 24%
Vitamin A 0µg 198µg 22%
Zinc 4.9mg 2.66mg 20%
Vitamin B2 0.133mg 0.382mg 19%
Iron 1.74mg 0.31mg 18%
Vitamin B12 1.63µg 1.22µg 17%
Choline 105.4mg 15.4mg 16%
Protein 27.66g 21.4g 13%
Monounsaturated fat 3.317g 7.778g 11%
Calories 192kcal 353kcal 8%
Folate 9µg 36µg 7%
Copper 0.082mg 0.04mg 5%
Vitamin B1 0.075mg 0.029mg 4%
Polyunsaturated fat 0.322g 0.8g 3%
Vitamin D 21IU 3%
Vitamin D 0.5µg 3%
Potassium 339mg 256mg 2%
Vitamin E 0.38mg 0.25mg 1%
Vitamin K 1.4µg 2.4µg 1%
Cholesterol 79mg 75mg 1%
Carbs 0g 2.34g 1%
Net carbs 0g 2.34g N/A
Magnesium 23mg 23mg 0%
Sugar 0g 0.5g N/A
Manganese 0.009mg 0.009mg 0%
Tryptophan 0.182mg 0.312mg 0%
Threonine 1.105mg 0.785mg 0%
Isoleucine 1.259mg 1.124mg 0%
Leucine 2.201mg 1.919mg 0%
Lysine 2.338mg 1.852mg 0%
Methionine 0.72mg 0.584mg 0%
Phenylalanine 1.093mg 1.087mg 0%
Valine 1.372mg 1.556mg 0%
Histidine 0.883mg 0.758mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more ProteinProtein +29.3%
Contains more WaterWater +51.3%
Contains more FatsFats +249.2%
Contains more CarbsCarbs +∞%
~equal in Other ~5.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +134.5%
Contains more Poly. FatPolyunsaturated fat +148.4%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.