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Flank steak vs. Port Salut — In-Depth Nutrition Comparison

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Important differences between flank steak and port Salut

  • Flank steak has more vitamin B3, vitamin B6, selenium, zinc, and iron; however, port Salut has more calcium, vitamin A, and phosphorus.
  • Port Salut's daily need coverage for saturated fat is 66% more.
  • Flank steak has 123 times more vitamin B3 than port Salut. Flank steak has 7.363mg of vitamin B3, while port Salut has 0.06mg.
  • Flank steak is lower in saturated fat.
  • Port Salut has a higher glycemic index than flank steak.

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, port de salut.

Infographic

Flank steak vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more PotassiumPotassium +149.3%
Contains more IronIron +304.7%
Contains more CopperCopper +272.7%
Contains more ZincZinc +88.5%
Contains less SodiumSodium -89.5%
Contains more SeleniumSelenium +102.8%
Contains more CalciumCalcium +3150%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +22.2%
~equal in Magnesium ~24mg

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +435.7%
Contains more Vitamin B3Vitamin B3 +12171.7%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more Vitamin B6Vitamin B6 +992.5%
Contains more CholineCholine +584.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +80.5%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.5µg

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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more ProteinProtein +16.3%
Contains more WaterWater +41.2%
Contains more FatsFats +242.6%
Contains more CarbsCarbs +∞%
~equal in Other ~2g

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +181.5%
Contains more Poly. FatPolyunsaturated fat +126.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Port Salut
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Port Salut DV% diff.
Calcium 20mg 650mg 63%
Saturated fat 3.395g 16.691g 60%
Vitamin B3 7.363mg 0.06mg 46%
Vitamin B6 0.579mg 0.053mg 40%
Vitamin A 0µg 315µg 35%
Fats 8.23g 28.2g 31%
Selenium 29.4µg 14.5µg 27%
Sodium 56mg 534mg 21%
Phosphorus 210mg 360mg 21%
Zinc 4.9mg 2.6mg 21%
Iron 1.74mg 0.43mg 16%
Choline 105.4mg 15.4mg 16%
Cholesterol 79mg 123mg 15%
Monounsaturated fat 3.317g 9.338g 15%
Protein 27.66g 23.78g 8%
Vitamin B2 0.133mg 0.24mg 8%
Calories 192kcal 352kcal 8%
Copper 0.082mg 0.022mg 7%
Vitamin B5 0.545mg 0.21mg 7%
Potassium 339mg 136mg 6%
Vitamin B12 1.63µg 1.5µg 5%
Vitamin B1 0.075mg 0.014mg 5%
Polyunsaturated fat 0.322g 0.729g 3%
Vitamin D 0.5µg 3%
Vitamin D 21IU 3%
Folate 9µg 18µg 2%
Vitamin E 0.38mg 0.24mg 1%
Vitamin K 1.4µg 2.4µg 1%
Carbs 0g 0.57g 0%
Net carbs 0g 0.57g N/A
Magnesium 23mg 24mg 0%
Sugar 0g 0.57g N/A
Manganese 0.009mg 0.011mg 0%
Tryptophan 0.182mg 0.343mg 0%
Threonine 1.105mg 0.876mg 0%
Isoleucine 1.259mg 1.446mg 0%
Leucine 2.201mg 2.482mg 0%
Lysine 2.338mg 1.987mg 0%
Methionine 0.72mg 0.734mg 0%
Phenylalanine 1.093mg 1.323mg 0%
Valine 1.372mg 1.707mg 0%
Histidine 0.883mg 0.686mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Port Salut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flank steak
32%
Port Salut
Minerals Daily Need Coverage Score
54%
Flank steak
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 44mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 13.296g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3.5)
Which food is richer in minerals?
?
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.
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.

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.