Flank steak vs. Goat cheese — In-Depth Nutrition Comparison
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A recap on the differences between flank steak and goat cheese
- Flank steak is higher in vitamin B12, selenium, vitamin B6, vitamin B3, and zinc, yet goat cheese is higher in copper, vitamin B2, vitamin A, and calcium.
- Goat cheese covers your daily saturated fat needs 86% more than flank steak.
- Flank steak contains 10 times more vitamin B6 than goat cheese. While flank steak contains 0.579mg of vitamin B6, goat cheese contains only 0.06mg.
- The amount of saturated fat in 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, goat, semisoft type.
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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.
| Contains more PotassiumPotassium | +114.6% |
| Contains more ZincZinc | +642.4% |
| Contains less SodiumSodium | -86.5% |
| Contains more SeleniumSelenium | +673.7% |
| Contains more MagnesiumMagnesium | +26.1% |
| Contains more CalciumCalcium | +1390% |
| Contains more CopperCopper | +587.8% |
| Contains more PhosphorusPhosphorus | +78.6% |
| Contains more ManganeseManganese | +933.3% |
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 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +541.4% |
| Contains more Vitamin B5Vitamin B5 | +186.8% |
| Contains more Vitamin B6Vitamin B6 | +865% |
| Contains more Vitamin B12Vitamin B12 | +640.9% |
| Contains more FolateFolate | +350% |
| Contains more CholineCholine | +584.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +408.3% |
| Contains more Vitamin KVitamin K | +78.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 3.395g | 20.639g | 78% |
| Vitamin B12 | 1.63µg | 0.22µg | 59% |
| Copper | 0.082mg | 0.564mg | 54% |
| Selenium | 29.4µg | 3.8µg | 47% |
| Vitamin A | 0µg | 407µg | 45% |
| Vitamin B2 | 0.133mg | 0.676mg | 42% |
| Vitamin B6 | 0.579mg | 0.06mg | 40% |
| Vitamin B3 | 7.363mg | 1.148mg | 39% |
| Zinc | 4.9mg | 0.66mg | 39% |
| Fats | 8.23g | 29.84g | 33% |
| Calcium | 20mg | 298mg | 28% |
| Phosphorus | 210mg | 375mg | 24% |
| Sodium | 56mg | 415mg | 16% |
| Choline | 105.4mg | 15.4mg | 16% |
| Protein | 27.66g | 21.58g | 12% |
| Calories | 192kcal | 364kcal | 9% |
| Monounsaturated fat | 3.317g | 6.808g | 9% |
| Vitamin B5 | 0.545mg | 0.19mg | 7% |
| Potassium | 339mg | 158mg | 5% |
| Manganese | 0.009mg | 0.093mg | 4% |
| Polyunsaturated fat | 0.322g | 0.709g | 3% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 22IU | 3% | |
| Iron | 1.74mg | 1.62mg | 2% |
| Folate | 9µg | 2µg | 2% |
| Vitamin E | 0.38mg | 0.26mg | 1% |
| Magnesium | 23mg | 29mg | 1% |
| Vitamin K | 1.4µg | 2.5µg | 1% |
| Carbs | 0g | 0.12g | 0% |
| Net carbs | 0g | 0.12g | N/A |
| Cholesterol | 79mg | 79mg | 0% |
| Sugar | 0g | 0.12g | N/A |
| Vitamin B1 | 0.075mg | 0.072mg | 0% |
| Tryptophan | 0.182mg | 0.227mg | 0% |
| Threonine | 1.105mg | 0.805mg | 0% |
| Isoleucine | 1.259mg | 0.893mg | 0% |
| Leucine | 2.201mg | 1.861mg | 0% |
| Lysine | 2.338mg | 1.549mg | 0% |
| Methionine | 0.72mg | 0.575mg | 0% |
| Phenylalanine | 1.093mg | 0.859mg | 0% |
| Valine | 1.372mg | 1.485mg | 0% |
| Histidine | 0.883mg | 0.589mg | 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:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
| Contains more ProteinProtein | +28.2% |
| Contains more WaterWater | +41% |
| Contains more FatsFats | +262.6% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~2.94g
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
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
| Contains less Sat. FatSaturated fat | -83.6% |
| Contains more Mono. FatMonounsaturated fat | +105.2% |
| Contains more Poly. FatPolyunsaturated fat | +120.2% |
