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  6. Flank steak vs. Cottage cheese

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.

Infographic

Flank steak vs Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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.
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.557mg

All nutrients comparison - raw data values

Nutrient Flank steak Cottage cheese 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%

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
11% 4% 3% 80%
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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
66% 30% 5%
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%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.