Flank steak vs. Provolone — In-Depth Nutrition Comparison
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Summary of differences between flank steak and provolone
- Flank steak has more vitamin B3, vitamin B6, selenium, choline, and iron; however, provolone is higher in calcium, phosphorus, and vitamin A.
- Provolone covers your daily need for calcium, 74% more than flank steak.
- Flank steak has 47 times more vitamin B3 than provolone. While flank steak has 7.363mg of vitamin B3, provolone has only 0.156mg.
- Flank steak has less saturated fat.
- The glycemic index of provolone 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, provolone.
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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 | +145.7% |
| Contains more IronIron | +234.6% |
| Contains more CopperCopper | +215.4% |
| Contains more ZincZinc | +51.7% |
| Contains less SodiumSodium | -93.6% |
| Contains more SeleniumSelenium | +102.8% |
| Contains more MagnesiumMagnesium | +21.7% |
| Contains more CalciumCalcium | +3680% |
| Contains more PhosphorusPhosphorus | +136.2% |
| Contains more ManganeseManganese | +11.1% |
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.
| Contains more Vitamin EVitamin E | +65.2% |
| Contains more Vitamin B1Vitamin B1 | +294.7% |
| Contains more Vitamin B3Vitamin B3 | +4619.9% |
| Contains more Vitamin B5Vitamin B5 | +14.5% |
| Contains more Vitamin B6Vitamin B6 | +693.2% |
| Contains more Vitamin B12Vitamin B12 | +11.6% |
| Contains more CholineCholine | +584.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +141.4% |
| Contains more Vitamin KVitamin K | +57.1% |
| Contains more FolateFolate | +11.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 20mg | 756mg | 74% |
| Saturated fat | 3.395g | 17.078g | 62% |
| Vitamin B3 | 7.363mg | 0.156mg | 45% |
| Phosphorus | 210mg | 496mg | 41% |
| Vitamin B6 | 0.579mg | 0.073mg | 39% |
| Sodium | 56mg | 876mg | 36% |
| Fats | 8.23g | 26.62g | 28% |
| Selenium | 29.4µg | 14.5µg | 27% |
| Vitamin A | 0µg | 236µg | 26% |
| Choline | 105.4mg | 15.4mg | 16% |
| Iron | 1.74mg | 0.52mg | 15% |
| Zinc | 4.9mg | 3.23mg | 15% |
| Vitamin B2 | 0.133mg | 0.321mg | 14% |
| Monounsaturated fat | 3.317g | 7.393g | 10% |
| Calories | 192kcal | 351kcal | 8% |
| Vitamin B12 | 1.63µg | 1.46µg | 7% |
| Copper | 0.082mg | 0.026mg | 6% |
| Potassium | 339mg | 138mg | 6% |
| Vitamin B1 | 0.075mg | 0.019mg | 5% |
| Protein | 27.66g | 25.58g | 4% |
| Vitamin D | 20IU | 3% | |
| Polyunsaturated fat | 0.322g | 0.769g | 3% |
| Cholesterol | 79mg | 69mg | 3% |
| Vitamin D | 0.5µg | 3% | |
| Carbs | 0g | 2.14g | 1% |
| Vitamin E | 0.38mg | 0.23mg | 1% |
| Vitamin B5 | 0.545mg | 0.476mg | 1% |
| Magnesium | 23mg | 28mg | 1% |
| Vitamin K | 1.4µg | 2.2µg | 1% |
| Net carbs | 0g | 2.14g | N/A |
| Sugar | 0g | 0.56g | N/A |
| Manganese | 0.009mg | 0.01mg | 0% |
| Folate | 9µg | 10µg | 0% |
| Tryptophan | 0.182mg | 0.345mg | 0% |
| Threonine | 1.105mg | 0.982mg | 0% |
| Isoleucine | 1.259mg | 1.091mg | 0% |
| Leucine | 2.201mg | 2.297mg | 0% |
| Lysine | 2.338mg | 2.646mg | 0% |
| Methionine | 0.72mg | 0.686mg | 0% |
| Phenylalanine | 1.093mg | 1.287mg | 0% |
| Valine | 1.372mg | 1.64mg | 0% |
| Histidine | 0.883mg | 1.115mg | 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:
25.58 g
Fats:
26.62 g
Carbs:
2.14 g
Water:
40.95 g
Other:
4.71 g
| Contains more WaterWater | +56.7% |
| Contains more FatsFats | +223.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~25.58g
~equal in
Other
~4.71g
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
17.078 g
Monounsaturated fat:
Mono. Fat
7.393 g
Polyunsaturated fat:
Poly. Fat
0.769 g
| Contains less Sat. FatSaturated fat | -80.1% |
| Contains more Mono. FatMonounsaturated fat | +122.9% |
| Contains more Poly. FatPolyunsaturated fat | +138.8% |
