Flank steak vs. Ricotta — In-Depth Nutrition Comparison
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The main differences between flank steak and ricotta
- Flank steak is richer in vitamin B12, vitamin B3, vitamin B6, zinc, selenium, iron, and choline, yet ricotta is richer in calcium.
- Daily need coverage for vitamin B12 for flank steak is 54% higher.
- Flank steak contains 71 times more vitamin B3 than ricotta. Flank steak contains 7.363mg of vitamin B3, while ricotta contains 0.104mg.
- Ricotta contains less cholesterol.
- Flank steak has a lower glycemic index than ricotta.
Food types used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cheese, ricotta, whole milk.
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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 MagnesiumMagnesium | +109.1% |
| Contains more PotassiumPotassium | +222.9% |
| Contains more IronIron | +357.9% |
| Contains more CopperCopper | +290.5% |
| Contains more ZincZinc | +322.4% |
| Contains more PhosphorusPhosphorus | +32.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +50% |
| Contains more SeleniumSelenium | +102.8% |
| Contains more CalciumCalcium | +935% |
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 | +245.5% |
| Contains more Vitamin B1Vitamin B1 | +476.9% |
| Contains more Vitamin B3Vitamin B3 | +6979.8% |
| Contains more Vitamin B5Vitamin B5 | +155.9% |
| Contains more Vitamin B6Vitamin B6 | +1246.5% |
| Contains more Vitamin B12Vitamin B12 | +379.4% |
| Contains more Vitamin KVitamin K | +27.3% |
| Contains more CholineCholine | +502.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.6% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 0.34µg | 54% |
| Vitamin B3 | 7.363mg | 0.104mg | 45% |
| Vitamin B6 | 0.579mg | 0.043mg | 41% |
| Zinc | 4.9mg | 1.16mg | 34% |
| Protein | 27.66g | 11.26g | 33% |
| Selenium | 29.4µg | 14.5µg | 27% |
| Saturated fat | 3.395g | 8.295g | 22% |
| Calcium | 20mg | 207mg | 19% |
| Iron | 1.74mg | 0.38mg | 17% |
| Choline | 105.4mg | 17.5mg | 16% |
| Vitamin A | 0µg | 120µg | 13% |
| Cholesterol | 79mg | 51mg | 9% |
| Vitamin B5 | 0.545mg | 0.213mg | 7% |
| Potassium | 339mg | 105mg | 7% |
| Phosphorus | 210mg | 158mg | 7% |
| Copper | 0.082mg | 0.021mg | 7% |
| Fats | 8.23g | 12.98g | 7% |
| Vitamin B1 | 0.075mg | 0.013mg | 5% |
| Vitamin B2 | 0.133mg | 0.195mg | 5% |
| Magnesium | 23mg | 11mg | 3% |
| Vitamin E | 0.38mg | 0.11mg | 2% |
| Monounsaturated fat | 3.317g | 3.627g | 1% |
| Folate | 9µg | 12µg | 1% |
| Calories | 192kcal | 174kcal | 1% |
| Vitamin D | 0.2µg | 1% | |
| Sodium | 56mg | 84mg | 1% |
| Vitamin D | 10IU | 1% | |
| Carbs | 0g | 3.04g | 1% |
| Net carbs | 0g | 3.04g | N/A |
| Sugar | 0g | 0.27g | N/A |
| Manganese | 0.009mg | 0.006mg | 0% |
| Vitamin K | 1.4µg | 1.1µg | 0% |
| Polyunsaturated fat | 0.322g | 0.385g | 0% |
| Tryptophan | 0.182mg | 0.125mg | 0% |
| Threonine | 1.105mg | 0.517mg | 0% |
| Isoleucine | 1.259mg | 0.589mg | 0% |
| Leucine | 2.201mg | 1.221mg | 0% |
| Lysine | 2.338mg | 1.338mg | 0% |
| Methionine | 0.72mg | 0.281mg | 0% |
| Phenylalanine | 1.093mg | 0.556mg | 0% |
| Valine | 1.372mg | 0.692mg | 0% |
| Histidine | 0.883mg | 0.459mg | 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:
11.26 g
Fats:
12.98 g
Carbs:
3.04 g
Water:
71.7 g
Other:
1.02 g
| Contains more ProteinProtein | +145.6% |
| Contains more FatsFats | +57.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +11.7% |
~equal in
Other
~1.02g
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
8.295 g
Monounsaturated fat:
Mono. Fat
3.627 g
Polyunsaturated fat:
Poly. Fat
0.385 g
| Contains less Sat. FatSaturated fat | -59.1% |
| Contains more Poly. FatPolyunsaturated fat | +19.6% |
~equal in
Monounsaturated fat
~3.627g
