Flank steak vs. Cottage cheese — In-Depth Nutrition Comparison
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Significant differences between flank steak and cottage cheese
- The amount of vitamin B12, vitamin B3, vitamin B6, zinc, selenium, iron, and choline in flank steak is higher than in cottage cheese.
- Flank steak covers your daily vitamin B12 needs 50% more than cottage cheese.
- Cottage cheese has 74 times less vitamin B3 than flank steak. Flank steak has 7.363mg of vitamin B3, while cottage cheese has 0.099mg.
- Cottage cheese contains less cholesterol.
Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cheese, cottage, creamed, large or small curd.
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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 | +187.5% |
| Contains more PotassiumPotassium | +226% |
| Contains more IronIron | +2385.7% |
| Contains more CopperCopper | +182.8% |
| Contains more ZincZinc | +1125% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -84.6% |
| Contains more ManganeseManganese | +350% |
| Contains more SeleniumSelenium | +203.1% |
| Contains more CalciumCalcium | +315% |
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 EVitamin E | +375% |
| Contains more Vitamin B1Vitamin B1 | +177.8% |
| Contains more Vitamin B3Vitamin B3 | +7337.4% |
| Contains more Vitamin B6Vitamin B6 | +1158.7% |
| Contains more Vitamin B12Vitamin B12 | +279.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +472.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more FolateFolate | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more ProteinProtein | +148.7% |
| Contains more FatsFats | +91.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +24.3% |
~equal in
Other
~1.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains more Mono. FatMonounsaturated fat | +326.3% |
| Contains more Poly. FatPolyunsaturated fat | +161.8% |
| Contains less Sat. FatSaturated fat | -49.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 0.43µg | 50% |
| Vitamin B3 | 7.363mg | 0.099mg | 45% |
| Zinc | 4.9mg | 0.4mg | 41% |
| Vitamin B6 | 0.579mg | 0.046mg | 41% |
| Selenium | 29.4µg | 9.7µg | 36% |
| Protein | 27.66g | 11.12g | 33% |
| Cholesterol | 79mg | 17mg | 21% |
| Iron | 1.74mg | 0.07mg | 21% |
| Choline | 105.4mg | 18.4mg | 16% |
| Sodium | 56mg | 364mg | 13% |
| Saturated fat | 3.395g | 1.718g | 8% |
| Phosphorus | 210mg | 159mg | 7% |
| Potassium | 339mg | 104mg | 7% |
| Copper | 0.082mg | 0.029mg | 6% |
| Calcium | 20mg | 83mg | 6% |
| Monounsaturated fat | 3.317g | 0.778g | 6% |
| Fats | 8.23g | 4.3g | 6% |
| Calories | 192kcal | 98kcal | 5% |
| Vitamin B1 | 0.075mg | 0.027mg | 4% |
| Vitamin A | 0µg | 37µg | 4% |
| Magnesium | 23mg | 8mg | 4% |
| Vitamin E | 0.38mg | 0.08mg | 2% |
| Vitamin B2 | 0.133mg | 0.163mg | 2% |
| Carbs | 0g | 3.38g | 1% |
| Polyunsaturated fat | 0.322g | 0.123g | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Folate | 9µg | 12µg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Net carbs | 0g | 3.38g | N/A |
| Vitamin D | 3IU | 0% | |
| Sugar | 0g | 2.67g | N/A |
| Manganese | 0.009mg | 0.002mg | 0% |
| Vitamin B5 | 0.545mg | 0.557mg | 0% |
| Tryptophan | 0.182mg | 0.147mg | 0% |
| Threonine | 1.105mg | 0.5mg | 0% |
| Isoleucine | 1.259mg | 0.591mg | 0% |
| Leucine | 2.201mg | 1.116mg | 0% |
| Lysine | 2.338mg | 0.934mg | 0% |
| Methionine | 0.72mg | 0.269mg | 0% |
| Phenylalanine | 1.093mg | 0.577mg | 0% |
| Valine | 1.372mg | 0.748mg | 0% |
| Histidine | 0.883mg | 0.326mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
14%
Minerals Daily Need Coverage Score
54%
23%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 308mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 10)
Which food is cheaper?
Flank steak is cheaper (difference - $2)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is lower in Cholesterol?
Cottage cheese is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated fat?
Cottage cheese is lower in Saturated fat (difference - 1.677g)
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.