Flank steak vs. Gouda cheese — In-Depth Nutrition Comparison
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Significant differences between flank steak and gouda cheese
- Flank steak has more vitamin B3, vitamin B6, selenium, iron, and choline; however, gouda cheese is richer in calcium, phosphorus, and vitamin B2.
- Gouda cheese covers your daily saturated fat needs 71% more than flank steak.
- Gouda cheese has 117 times less vitamin B3 than flank steak. Flank steak has 7.363mg of vitamin B3, while gouda cheese has 0.063mg.
- Flank steak contains less saturated fat.
Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cheese, gouda.
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.
| Contains more PotassiumPotassium | +180.2% |
| Contains more IronIron | +625% |
| Contains more CopperCopper | +127.8% |
| Contains more ZincZinc | +25.6% |
| Contains less SodiumSodium | -93.2% |
| Contains more SeleniumSelenium | +102.8% |
| Contains more MagnesiumMagnesium | +26.1% |
| Contains more CalciumCalcium | +3400% |
| Contains more PhosphorusPhosphorus | +160% |
| Contains more ManganeseManganese | +22.2% |
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 | +58.3% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B3Vitamin B3 | +11587.3% |
| Contains more Vitamin B5Vitamin B5 | +60.3% |
| Contains more Vitamin B6Vitamin B6 | +623.8% |
| Contains more CholineCholine | +584.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +151.1% |
| Contains more Vitamin KVitamin K | +64.3% |
| Contains more FolateFolate | +133.3% |
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:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more WaterWater | +54.8% |
| Contains more FatsFats | +233.4% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~24.94g
~equal in
Other
~3.94g
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
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Mono. FatMonounsaturated fat | +133.6% |
| Contains more Poly. FatPolyunsaturated fat | +104% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 20mg | 700mg | 68% |
| Saturated fat | 3.395g | 17.614g | 65% |
| Phosphorus | 210mg | 546mg | 48% |
| Vitamin B3 | 7.363mg | 0.063mg | 46% |
| Vitamin B6 | 0.579mg | 0.08mg | 38% |
| Sodium | 56mg | 819mg | 33% |
| Fats | 8.23g | 27.44g | 30% |
| Selenium | 29.4µg | 14.5µg | 27% |
| Iron | 1.74mg | 0.24mg | 19% |
| Vitamin A | 0µg | 165µg | 18% |
| Choline | 105.4mg | 15.4mg | 16% |
| Vitamin B2 | 0.133mg | 0.334mg | 15% |
| Cholesterol | 79mg | 114mg | 12% |
| Monounsaturated fat | 3.317g | 7.747g | 11% |
| Zinc | 4.9mg | 3.9mg | 9% |
| Calories | 192kcal | 356kcal | 8% |
| Potassium | 339mg | 121mg | 6% |
| Protein | 27.66g | 24.94g | 5% |
| Copper | 0.082mg | 0.036mg | 5% |
| Vitamin B12 | 1.63µg | 1.54µg | 4% |
| Vitamin B5 | 0.545mg | 0.34mg | 4% |
| Vitamin B1 | 0.075mg | 0.03mg | 4% |
| Folate | 9µg | 21µg | 3% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Polyunsaturated fat | 0.322g | 0.657g | 2% |
| Vitamin E | 0.38mg | 0.24mg | 1% |
| Magnesium | 23mg | 29mg | 1% |
| Vitamin K | 1.4µg | 2.3µg | 1% |
| Carbs | 0g | 2.22g | 1% |
| Net carbs | 0g | 2.22g | N/A |
| Sugar | 0g | 2.22g | N/A |
| Manganese | 0.009mg | 0.011mg | 0% |
| Tryptophan | 0.182mg | 0.352mg | 0% |
| Threonine | 1.105mg | 0.93mg | 0% |
| Isoleucine | 1.259mg | 1.306mg | 0% |
| Leucine | 2.201mg | 2.564mg | 0% |
| Lysine | 2.338mg | 2.654mg | 0% |
| Methionine | 0.72mg | 0.719mg | 0% |
| Phenylalanine | 1.093mg | 1.431mg | 0% |
| Valine | 1.372mg | 1.806mg | 0% |
| Histidine | 0.883mg | 1.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
32%
Minerals Daily Need Coverage Score
54%
79%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 763mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 14.219g)
Which food is cheaper?
Flank steak is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.