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Flank steak vs. Fontina — In-Depth Nutrition Comparison

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How are flank steak and fontina different?

  • Flank steak is richer in vitamin B3, vitamin B6, selenium, iron, and choline, while fontina is higher in calcium, phosphorus, and vitamin A.
  • Fontina covers your daily need for saturated fat, 79% more than flank steak.
  • Flank steak contains 49 times more vitamin B3 than fontina. Flank steak contains 7.363mg of vitamin B3, while fontina contains 0.15mg.
  • Flank steak is lower in saturated fat.
  • Fontina has a higher glycemic index (27) than flank steak (0).

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

Infographic

Flank steak vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +64.3%
Contains more PotassiumPotassium +429.7%
Contains more IronIron +656.5%
Contains more CopperCopper +228%
Contains more ZincZinc +40%
Contains less SodiumSodium -93%
Contains more SeleniumSelenium +102.8%
Contains more CalciumCalcium +2650%
Contains more PhosphorusPhosphorus +64.8%
Contains more ManganeseManganese +55.6%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B3Vitamin B3 +4808.7%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +597.6%
Contains more FolateFolate +50%
Contains more CholineCholine +584.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +53.4%
Contains more Vitamin KVitamin K +85.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.68µg

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more WaterWater +69.2%
Contains more FatsFats +278.4%
Contains more CarbsCarbs +∞%
~equal in Protein ~25.6g
~equal in Other ~3.79g

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +161.9%
Contains more Poly. FatPolyunsaturated fat +413.7%

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 Fontina
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 Fontina DV% diff.
Saturated fat 3.395g 19.196g 72%
Calcium 20mg 550mg 53%
Vitamin B3 7.363mg 0.15mg 45%
Vitamin B6 0.579mg 0.083mg 38%
Fats 8.23g 31.14g 35%
Sodium 56mg 800mg 32%
Vitamin A 0µg 261µg 29%
Selenium 29.4µg 14.5µg 27%
Iron 1.74mg 0.23mg 19%
Phosphorus 210mg 346mg 19%
Choline 105.4mg 15.4mg 16%
Monounsaturated fat 3.317g 8.687g 13%
Zinc 4.9mg 3.5mg 13%
Cholesterol 79mg 116mg 12%
Calories 192kcal 389kcal 10%
Polyunsaturated fat 0.322g 1.654g 9%
Potassium 339mg 64mg 8%
Copper 0.082mg 0.025mg 6%
Vitamin B2 0.133mg 0.204mg 5%
Vitamin B1 0.075mg 0.021mg 5%
Protein 27.66g 25.6g 4%
Vitamin D 23IU 3%
Vitamin D 0.6µg 3%
Vitamin B5 0.545mg 0.429mg 2%
Vitamin B12 1.63µg 1.68µg 2%
Magnesium 23mg 14mg 2%
Carbs 0g 1.55g 1%
Vitamin E 0.38mg 0.27mg 1%
Vitamin K 1.4µg 2.6µg 1%
Folate 9µg 6µg 1%
Net carbs 0g 1.55g N/A
Sugar 0g 1.55g N/A
Manganese 0.009mg 0.014mg 0%
Tryptophan 0.182mg 0.361mg 0%
Threonine 1.105mg 0.935mg 0%
Isoleucine 1.259mg 1.384mg 0%
Leucine 2.201mg 2.664mg 0%
Lysine 2.338mg 2.328mg 0%
Methionine 0.72mg 0.706mg 0%
Phenylalanine 1.093mg 1.497mg 0%
Valine 1.372mg 1.926mg 0%
Histidine 0.883mg 0.959mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
54%
Flank steak
63%
Fontina

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 15.801g)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.