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  6. Flank steak vs. Feta

Flank steak vs. Feta — In-Depth Nutrition Comparison

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What are the differences between Flank steak and Feta?

  • Flank steak is higher in Vitamin B3, Selenium, Zinc, and Choline, however, Feta is richer in Vitamin B2, Calcium, Phosphorus, and Vitamin A RAE.
  • Feta's daily need coverage for Saturated Fat is 58% more.
  • Feta contains 7 times less Vitamin B3 than Flank steak. Flank steak contains 7.363mg of Vitamin B3, while Feta contains 0.991mg.
  • Flank steak has less Saturated Fat.

We used Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cheese, feta types in this article.

Infographic

Flank steak vs Feta 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.
Flank steak
Flank steak
7
:
3
Feta
Feta
Contains more Iron +167.7%
Contains more Magnesium +21.1%
Contains more Potassium +446.8%
Contains less Sodium -93.9%
Contains more Zinc +70.1%
Contains more Copper +156.3%
Contains more Selenium +96%
Contains more Calcium +2365%
Contains more Phosphorus +60.5%
Contains more Manganese +211.1%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +167.7%
Contains more Magnesium +21.1%
Contains more Potassium +446.8%
Contains less Sodium -93.9%
Contains more Zinc +70.1%
Contains more Copper +156.3%
Contains more Selenium +96%
Contains more Calcium +2365%
Contains more Phosphorus +60.5%
Contains more Manganese +211.1%

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.
Flank steak
Flank steak
3
:
8
Feta
Feta
Contains more Vitamin E +111.1%
Contains more Vitamin B3 +643%
Contains more Vitamin B6 +36.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +105.3%
Contains more Vitamin B2 +534.6%
Contains more Vitamin B5 +77.4%
Contains more Folate +255.6%
Contains more Vitamin K +28.6%
Equal in Vitamin B12 - 1.69
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin E +111.1%
Contains more Vitamin B3 +643%
Contains more Vitamin B6 +36.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +105.3%
Contains more Vitamin B2 +534.6%
Contains more Vitamin B5 +77.4%
Contains more Folate +255.6%
Contains more Vitamin K +28.6%
Equal in Vitamin B12 - 1.69

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Feta
Feta
Contains more Protein +94.7%
Contains more Water +16.2%
Contains more Fats +158.6%
Contains more Carbs +∞%
Equal in Other - 5.2
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Protein +94.7%
Contains more Water +16.2%
Contains more Fats +158.6%
Contains more Carbs +∞%
Equal in Other - 5.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Feta
Feta
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +39.4%
Contains more Polyunsaturated fat +83.5%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +39.4%
Contains more Polyunsaturated fat +83.5%

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 Feta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Feta Opinion
Net carbs 0g 4.09g Feta
Protein 27.66g 14.21g Flank steak
Fats 8.23g 21.28g Feta
Carbs 0g 4.09g Feta
Calories 192kcal 264kcal Feta
Sugar 0g 4.09g Flank steak
Calcium 20mg 493mg Feta
Iron 1.74mg 0.65mg Flank steak
Magnesium 23mg 19mg Flank steak
Phosphorus 210mg 337mg Feta
Potassium 339mg 62mg Flank steak
Sodium 56mg 917mg Flank steak
Zinc 4.9mg 2.88mg Flank steak
Copper 0.082mg 0.032mg Flank steak
Manganese 0.009mg 0.028mg Feta
Selenium 29.4µg 15µg Flank steak
Vitamin A 0IU 422IU Feta
Vitamin A RAE 0µg 125µg Feta
Vitamin E 0.38mg 0.18mg Flank steak
Vitamin D 16IU Feta
Vitamin D 0.4µg Feta
Vitamin B1 0.075mg 0.154mg Feta
Vitamin B2 0.133mg 0.844mg Feta
Vitamin B3 7.363mg 0.991mg Flank steak
Vitamin B5 0.545mg 0.967mg Feta
Vitamin B6 0.579mg 0.424mg Flank steak
Folate 9µg 32µg Feta
Vitamin B12 1.63µg 1.69µg Feta
Vitamin K 1.4µg 1.8µg Feta
Tryptophan 0.182mg 0.2mg Feta
Threonine 1.105mg 0.637mg Flank steak
Isoleucine 1.259mg 0.803mg Flank steak
Leucine 2.201mg 1.395mg Flank steak
Lysine 2.338mg 1.219mg Flank steak
Methionine 0.72mg 0.368mg Flank steak
Phenylalanine 1.093mg 0.675mg Flank steak
Valine 1.372mg 1.065mg Flank steak
Histidine 0.883mg 0.397mg Flank steak
Cholesterol 79mg 89mg Flank steak
Saturated Fat 3.395g 14.946g Flank steak
Monounsaturated Fat 3.317g 4.623g Feta
Polyunsaturated fat 0.322g 0.591g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Flank steak
57%
Feta
Minerals Daily Need Coverage Score
54%
Flank steak
63%
Feta

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 861mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 11.551g)
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 - $2.5)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.