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

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A recap on differences between flank steak and cream cheese

  • Flank steak is higher in vitamin B12, vitamin B3, vitamin B6, zinc, selenium, iron, phosphorus, and choline, yet cream cheese is higher in vitamin A.
  • Cream cheese covers your daily saturated fat needs 84% more than flank steak.
  • Flank steak contains 81 times more vitamin B3 than cream cheese. While flank steak contains 7.363mg of vitamin B3, cream cheese contains only 0.091mg.
  • The amount of saturated fat in flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cheese, cream.

Infographic

Flank steak vs Cream cheese 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.
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +156.8%
Contains more IronIron +1481.8%
Contains more CopperCopper +355.6%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +96.3%
Contains less SodiumSodium -82.2%
Contains more SeleniumSelenium +241.9%
Contains more CalciumCalcium +385%
Contains more ManganeseManganese +22.2%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B3Vitamin B3 +7991.2%
Contains more Vitamin B6Vitamin B6 +933.9%
Contains more Vitamin B12Vitamin B12 +640.9%
Contains more CholineCholine +287.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.3%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.517mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Flank steak Cream cheese DV% diff.
Saturated fat 3.395g 20.213g 76%
Vitamin B12 1.63µg 0.22µg 59%
Vitamin B3 7.363mg 0.091mg 45%
Protein 27.66g 6.15g 43%
Vitamin B6 0.579mg 0.056mg 40%
Fats 8.23g 34.44g 40%
Zinc 4.9mg 0.5mg 40%
Selenium 29.4µg 8.6µg 38%
Vitamin A 0µg 308µg 34%
Iron 1.74mg 0.11mg 20%
Phosphorus 210mg 107mg 15%
Monounsaturated fat 3.317g 8.907g 14%
Choline 105.4mg 27.2mg 14%
Sodium 56mg 314mg 11%
Polyunsaturated fat 0.322g 1.483g 8%
Calories 192kcal 350kcal 8%
Calcium 20mg 97mg 8%
Copper 0.082mg 0.018mg 7%
Vitamin B2 0.133mg 0.23mg 7%
Cholesterol 79mg 101mg 7%
Potassium 339mg 132mg 6%
Vitamin B1 0.075mg 0.023mg 4%
Vitamin E 0.38mg 0.86mg 3%
Magnesium 23mg 9mg 3%
Carbs 0g 5.52g 2%
Vitamin B5 0.545mg 0.517mg 1%
Vitamin K 1.4µg 2.1µg 1%
Net carbs 0g 5.52g N/A
Sugar 0g 3.76g N/A
Starch 0.35g 0%
Manganese 0.009mg 0.011mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.182mg 0.069mg 0%
Threonine 1.105mg 0.233mg 0%
Isoleucine 1.259mg 0.324mg 0%
Leucine 2.201mg 0.657mg 0%
Lysine 2.338mg 0.567mg 0%
Methionine 0.72mg 0.191mg 0%
Phenylalanine 1.093mg 0.291mg 0%
Valine 1.372mg 0.395mg 0%
Histidine 0.883mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +349.8%
Contains more WaterWater +21.9%
Contains more FatsFats +318.5%
Contains more CarbsCarbs +∞%
~equal in Other ~1.27g

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +168.5%
Contains more Poly. FatPolyunsaturated fat +360.6%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.