Flank steak vs. Monterey Jack — In-Depth Nutrition Comparison
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Summary of differences between flank steak and monterey Jack
- Flank steak has more vitamin B3, vitamin B6, vitamin B12, selenium, and zinc; however, monterey Jack is higher in calcium, phosphorus, and vitamin B2.
- Monterey Jack covers your daily need for saturated fat, 78% more than flank steak.
- Flank steak has 79 times more vitamin B3 than monterey Jack. While flank steak has 7.363mg of vitamin B3, monterey Jack has only 0.093mg.
- Flank steak has less saturated fat.
- The glycemic index of monterey Jack is higher.
These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cheese, monterey.
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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 | +318.5% |
| Contains more IronIron | +141.7% |
| Contains more CopperCopper | +156.3% |
| Contains more ZincZinc | +63.3% |
| Contains less SodiumSodium | -90.7% |
| Contains more SeleniumSelenium | +102.8% |
| Contains more MagnesiumMagnesium | +17.4% |
| Contains more CalciumCalcium | +3630% |
| Contains more PhosphorusPhosphorus | +111.4% |
| 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 | +46.2% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +7817.2% |
| Contains more Vitamin B5Vitamin B5 | +159.5% |
| Contains more Vitamin B6Vitamin B6 | +632.9% |
| Contains more Vitamin B12Vitamin B12 | +96.4% |
| Contains more CholineCholine | +584.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +193.2% |
| Contains more Vitamin KVitamin K | +78.6% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 20mg | 746mg | 73% |
| Saturated fat | 3.395g | 19.066g | 71% |
| Vitamin B3 | 7.363mg | 0.093mg | 45% |
| Vitamin B6 | 0.579mg | 0.079mg | 38% |
| Fats | 8.23g | 30.28g | 34% |
| Vitamin B12 | 1.63µg | 0.83µg | 33% |
| Phosphorus | 210mg | 444mg | 33% |
| Selenium | 29.4µg | 14.5µg | 27% |
| Sodium | 56mg | 600mg | 24% |
| Vitamin A | 0µg | 198µg | 22% |
| Vitamin B2 | 0.133mg | 0.39mg | 20% |
| Zinc | 4.9mg | 3mg | 17% |
| Choline | 105.4mg | 15.4mg | 16% |
| Monounsaturated fat | 3.317g | 8.751g | 14% |
| Iron | 1.74mg | 0.72mg | 13% |
| Calories | 192kcal | 373kcal | 9% |
| Potassium | 339mg | 81mg | 8% |
| Vitamin B5 | 0.545mg | 0.21mg | 7% |
| Copper | 0.082mg | 0.032mg | 6% |
| Protein | 27.66g | 24.48g | 6% |
| Vitamin B1 | 0.075mg | 0.015mg | 5% |
| Polyunsaturated fat | 0.322g | 0.899g | 4% |
| Vitamin D | 22IU | 3% | |
| Cholesterol | 79mg | 89mg | 3% |
| Vitamin D | 0.6µg | 3% | |
| Folate | 9µg | 18µg | 2% |
| Vitamin E | 0.38mg | 0.26mg | 1% |
| Magnesium | 23mg | 27mg | 1% |
| Vitamin K | 1.4µg | 2.5µg | 1% |
| Net carbs | 0g | 0.68g | N/A |
| Carbs | 0g | 0.68g | 0% |
| Sugar | 0g | 0.5g | N/A |
| Manganese | 0.009mg | 0.011mg | 0% |
| Tryptophan | 0.182mg | 0.315mg | 0% |
| Threonine | 1.105mg | 0.871mg | 0% |
| Isoleucine | 1.259mg | 1.519mg | 0% |
| Leucine | 2.201mg | 2.344mg | 0% |
| Lysine | 2.338mg | 2.037mg | 0% |
| Methionine | 0.72mg | 0.641mg | 0% |
| Phenylalanine | 1.093mg | 1.289mg | 0% |
| Valine | 1.372mg | 1.635mg | 0% |
| Histidine | 0.883mg | 0.859mg | 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:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more ProteinProtein | +13% |
| Contains more WaterWater | +56.5% |
| Contains more FatsFats | +267.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~3.55g
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
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -82.2% |
| Contains more Mono. FatMonounsaturated fat | +163.8% |
| Contains more Poly. FatPolyunsaturated fat | +179.2% |
