Flank steak vs. Romano cheese — In-Depth Nutrition Comparison
Compare
What are the main differences between flank steak and romano cheese?
- Flank steak is richer in vitamin B3, vitamin B6, selenium, vitamin B12, and zinc, while romano cheese is higher in calcium, phosphorus, and vitamin B2.
- Romano cheese's daily need coverage for calcium is 104% higher.
- Romano cheese has 96 times less vitamin B3 than flank steak. Flank steak has 7.363mg of vitamin B3, while romano cheese has 0.077mg.
- Flank steak is lower in saturated fat.
- Romano cheese has a higher glycemic index (27) than flank steak (0).
We used Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cheese, romano types in this comparison.
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.
| Contains more PotassiumPotassium | +294.2% |
| Contains more IronIron | +126% |
| Contains more CopperCopper | +173.3% |
| Contains more ZincZinc | +89.9% |
| Contains less SodiumSodium | -96.1% |
| Contains more SeleniumSelenium | +102.8% |
| Contains more MagnesiumMagnesium | +78.3% |
| Contains more CalciumCalcium | +5220% |
| Contains more PhosphorusPhosphorus | +261.9% |
| Contains more ManganeseManganese | +122.2% |
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.
| Contains more Vitamin EVitamin E | +65.2% |
| Contains more Vitamin B1Vitamin B1 | +102.7% |
| Contains more Vitamin B3Vitamin B3 | +9462.3% |
| Contains more Vitamin B5Vitamin B5 | +28.5% |
| Contains more Vitamin B6Vitamin B6 | +581.2% |
| Contains more Vitamin B12Vitamin B12 | +45.5% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +584.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +178.2% |
| Contains more Vitamin KVitamin K | +57.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 20mg | 1064mg | 104% |
| Phosphorus | 210mg | 760mg | 79% |
| Saturated fat | 3.395g | 17.115g | 62% |
| Sodium | 56mg | 1433mg | 60% |
| Vitamin B3 | 7.363mg | 0.077mg | 46% |
| Vitamin B6 | 0.579mg | 0.085mg | 38% |
| Fats | 8.23g | 26.94g | 29% |
| Selenium | 29.4µg | 14.5µg | 27% |
| Zinc | 4.9mg | 2.58mg | 21% |
| Vitamin B12 | 1.63µg | 1.12µg | 21% |
| Vitamin B2 | 0.133mg | 0.37mg | 18% |
| Choline | 105.4mg | 15.4mg | 16% |
| Iron | 1.74mg | 0.77mg | 12% |
| Monounsaturated fat | 3.317g | 7.838g | 11% |
| Vitamin A | 0µg | 96µg | 11% |
| Calories | 192kcal | 387kcal | 10% |
| Protein | 27.66g | 31.8g | 8% |
| Cholesterol | 79mg | 104mg | 8% |
| Potassium | 339mg | 86mg | 7% |
| Copper | 0.082mg | 0.03mg | 6% |
| Magnesium | 23mg | 41mg | 4% |
| Vitamin B1 | 0.075mg | 0.037mg | 3% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Polyunsaturated fat | 0.322g | 0.593g | 2% |
| Vitamin B5 | 0.545mg | 0.424mg | 2% |
| Vitamin E | 0.38mg | 0.23mg | 1% |
| Vitamin K | 1.4µg | 2.2µg | 1% |
| Folate | 9µg | 7µg | 1% |
| Carbs | 0g | 3.63g | 1% |
| Net carbs | 0g | 3.63g | N/A |
| Sugar | 0g | 0.73g | N/A |
| Manganese | 0.009mg | 0.02mg | 0% |
| Tryptophan | 0.182mg | 0.429mg | 0% |
| Threonine | 1.105mg | 1.171mg | 0% |
| Isoleucine | 1.259mg | 1.685mg | 0% |
| Leucine | 2.201mg | 3.071mg | 0% |
| Lysine | 2.338mg | 2.941mg | 0% |
| Methionine | 0.72mg | 0.852mg | 0% |
| Phenylalanine | 1.093mg | 1.71mg | 0% |
| Valine | 1.372mg | 2.183mg | 0% |
| Histidine | 0.883mg | 1.231mg | 0% |
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:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +107.6% |
| Contains more ProteinProtein | +15% |
| Contains more FatsFats | +227.3% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~6.72g
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
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -80.2% |
| Contains more Mono. FatMonounsaturated fat | +136.3% |
| Contains more Poly. FatPolyunsaturated fat | +84.2% |
