Flank steak vs. Swiss cheese — In-Depth Nutrition Comparison

Compare

How are flank steak and Swiss cheese different?

Flank steak is richer in vitamin B3, vitamin B6, iron, and choline, while Swiss cheese is higher in calcium, vitamin B12, phosphorus, vitamin A, and vitamin B2.
Swiss cheese covers your daily need for calcium, 87% more than flank steak.
Flank steak contains 115 times more vitamin B3 than Swiss cheese. Flank steak contains 7.363mg of vitamin B3, while Swiss cheese contains 0.064mg.
Flank steak is lower in saturated fat.
Swiss cheese has a higher glycemic index (27) than flank steak (0).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Cheese, swiss types were used in this article.

Infographic

Infographic link

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.

Flank steak

Swiss cheese

Contains more PotassiumPotassium	+370.8%
Contains more IronIron	+1238.5%
Contains more CopperCopper	+74.5%
Contains more ZincZinc	+12.1%
Contains less SodiumSodium	-70.1%

Contains more MagnesiumMagnesium	+43.5%
Contains more CalciumCalcium	+4350%
Contains more PhosphorusPhosphorus	+173.3%
Contains more ManganeseManganese	+188.9%

~equal in Selenium ~30µg

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.

Flank steak

Swiss cheese

Contains more Vitamin B1Vitamin B1	+581.8%
Contains more Vitamin B3Vitamin B3	+11404.7%
Contains more Vitamin B5Vitamin B5	+54.4%
Contains more Vitamin B6Vitamin B6	+715.5%
Contains more CholineCholine	+580%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+57.9%
Contains more Vitamin B2Vitamin B2	+127.1%
Contains more Vitamin B12Vitamin B12	+87.7%
Contains more FolateFolate	+11.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin K ~1.4µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	20mg	890mg	87%
Saturated fat	3.395g	18.227g	67%
Vitamin B12	1.63µg	3.06µg	60%
Phosphorus	210mg	574mg	52%
Vitamin B3	7.363mg	0.064mg	46%
Vitamin B6	0.579mg	0.071mg	39%
Fats	8.23g	30.99g	35%
Vitamin A	0µg	288µg	32%
Iron	1.74mg	0.13mg	20%
Choline	105.4mg	15.5mg	16%
Vitamin B2	0.133mg	0.302mg	13%
Monounsaturated fat	3.317g	8.046g	12%
Calories	192kcal	393kcal	10%
Potassium	339mg	72mg	8%
Polyunsaturated fat	0.322g	1.341g	7%
Sodium	56mg	187mg	6%
Vitamin B1	0.075mg	0.011mg	5%
Cholesterol	79mg	93mg	5%
Zinc	4.9mg	4.37mg	5%
Copper	0.082mg	0.047mg	4%
Vitamin B5	0.545mg	0.353mg	4%
Magnesium	23mg	33mg	2%
Manganese	0.009mg	0.026mg	1%
Selenium	29.4µg	30µg	1%
Vitamin E	0.38mg	0.6mg	1%
Protein	27.66g	26.96g	1%
Carbs	0g	1.44g	0%
Net carbs	0g	1.44g	N/A
Vitamin K	1.4µg	1.4µg	0%
Folate	9µg	10µg	0%
Trans fat		0.987g	N/A
Tryptophan	0.182mg	0.401mg	0%
Threonine	1.105mg	1.038mg	0%
Isoleucine	1.259mg	1.537mg	0%
Leucine	2.201mg	2.959mg	0%
Lysine	2.338mg	2.585mg	0%
Methionine	0.72mg	0.784mg	0%
Phenylalanine	1.093mg	1.662mg	0%
Valine	1.372mg	2.139mg	0%
Histidine	0.883mg	1.065mg	0%
Omega-3 - ALA		0.125g	N/A
Omega-3 - DPA	0g	0.018g	N/A
Omega-3 - Eicosatrienoic acid		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.032g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		0.734g	N/A