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  6. Flank steak vs. Mozzarella

Flank steak vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on differences between flank steak and mozzarella

  • Flank steak is higher in vitamin B3, vitamin B6, vitamin B12, selenium, iron, and zinc, yet mozzarella is higher in calcium, phosphorus, and vitamin B2.
  • Mozzarella covers your daily calcium needs 71% more than flank steak.
  • Flank steak contains 61 times more vitamin B3 than mozzarella. While flank steak contains 7.363mg of vitamin B3, mozzarella contains only 0.12mg.
  • The amount of saturated fat in flank steak is lower.
  • The glycemic index of 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, mozzarella, low sodium.

Infographic

Flank steak vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +256.8%
Contains more IronIron +596%
Contains more CopperCopper +203.7%
Contains more ZincZinc +56.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +87.3%
Contains more MagnesiumMagnesium +13%
Contains more CalciumCalcium +3555%
Contains more PhosphorusPhosphorus +149.5%
Contains less SodiumSodium -71.4%

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.
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +6035.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +623.8%
Contains more Vitamin B12Vitamin B12 +77.2%
Contains more CholineCholine +472.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin KVitamin K +28.6%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Flank steak Mozzarella DV% diff.
Calcium 20mg 731mg 71%
Vitamin B3 7.363mg 0.12mg 45%
Phosphorus 210mg 524mg 45%
Vitamin B6 0.579mg 0.08mg 38%
Saturated fat 3.395g 10.867g 34%
Vitamin B12 1.63µg 0.92µg 30%
Selenium 29.4µg 15.7µg 25%
Iron 1.74mg 0.25mg 19%
Vitamin B2 0.133mg 0.34mg 16%
Choline 105.4mg 18.4mg 16%
Zinc 4.9mg 3.13mg 16%
Vitamin A 0µg 137µg 15%
Fats 8.23g 17.1g 14%
Vitamin B5 0.545mg 11%
Cholesterol 79mg 54mg 8%
Potassium 339mg 95mg 7%
Copper 0.082mg 0.027mg 6%
Vitamin B1 0.075mg 0.02mg 5%
Monounsaturated fat 3.317g 4.844g 4%
Calories 192kcal 280kcal 4%
Vitamin D 0.3µg 2%
Vitamin E 0.38mg 0.15mg 2%
Sodium 56mg 16mg 2%
Vitamin D 13IU 2%
Carbs 0g 3.1g 1%
Magnesium 23mg 26mg 1%
Polyunsaturated fat 0.322g 0.509g 1%
Protein 27.66g 27.5g 0%
Net carbs 0g 3.1g N/A
Sugar 0g 1.23g N/A
Manganese 0.009mg 0%
Vitamin K 1.4µg 1.8µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +28.6%
Contains more FatsFats +107.8%
Contains more CarbsCarbs +∞%
~equal in Protein ~27.5g
~equal in Other ~2.4g

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +46%
Contains more Poly. FatPolyunsaturated fat +58.1%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.