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Fontina vs. Flank steak — In-Depth Nutrition Comparison

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How are fontina and flank steak different?

  • Fontina is richer in calcium, phosphorus, and vitamin A, while flank steak is higher in vitamin B3, vitamin B6, selenium, iron, and choline.
  • Fontina covers your daily need for saturated fat, 79% more than flank steak.
  • Flank steak is lower in sodium.
  • Fontina has a higher glycemic index (27) than flank steak (0).

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

Infographic

Fontina vs Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +2650%
Contains more PhosphorusPhosphorus +64.8%
Contains more ManganeseManganese +55.6%
Contains more MagnesiumMagnesium +64.3%
Contains more PotassiumPotassium +429.7%
Contains more IronIron +656.5%
Contains more CopperCopper +228%
Contains more ZincZinc +40%
Contains less SodiumSodium -93%
Contains more SeleniumSelenium +102.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.4%
Contains more Vitamin KVitamin K +85.7%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B3Vitamin B3 +4808.7%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +597.6%
Contains more FolateFolate +50%
Contains more CholineCholine +584.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.63µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +278.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-6416.7%
Contains more WaterWater +69.2%
~equal in Protein ~27.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +161.9%
Contains more Poly. FatPolyunsaturated fat +413.7%
Contains less Sat. FatSaturated fat -82.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina Flank steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fontina Flank steak DV% diff.
Saturated fat 19.196g 3.395g 72%
Calcium 550mg 20mg 53%
Vitamin B3 0.15mg 7.363mg 45%
Vitamin B6 0.083mg 0.579mg 38%
Fats 31.14g 8.23g 35%
Sodium 800mg 56mg 32%
Vitamin A 261µg 0µg 29%
Selenium 14.5µg 29.4µg 27%
Iron 0.23mg 1.74mg 19%
Phosphorus 346mg 210mg 19%
Choline 15.4mg 105.4mg 16%
Monounsaturated fat 8.687g 3.317g 13%
Zinc 3.5mg 4.9mg 13%
Cholesterol 116mg 79mg 12%
Calories 389kcal 192kcal 10%
Polyunsaturated fat 1.654g 0.322g 9%
Potassium 64mg 339mg 8%
Copper 0.025mg 0.082mg 6%
Vitamin B2 0.204mg 0.133mg 5%
Vitamin B1 0.021mg 0.075mg 5%
Protein 25.6g 27.66g 4%
Vitamin D 23IU 3%
Vitamin D 0.6µg 3%
Vitamin B5 0.429mg 0.545mg 2%
Vitamin B12 1.68µg 1.63µg 2%
Magnesium 14mg 23mg 2%
Carbs 1.55g 0g 1%
Vitamin E 0.27mg 0.38mg 1%
Vitamin K 2.6µg 1.4µg 1%
Folate 6µg 9µg 1%
Net carbs 1.55g 0g N/A
Sugar 1.55g 0g N/A
Manganese 0.014mg 0.009mg 0%
Tryptophan 0.361mg 0.182mg 0%
Threonine 0.935mg 1.105mg 0%
Isoleucine 1.384mg 1.259mg 0%
Leucine 2.664mg 2.201mg 0%
Lysine 2.328mg 2.338mg 0%
Methionine 0.706mg 0.72mg 0%
Phenylalanine 1.497mg 1.093mg 0%
Valine 1.926mg 1.372mg 0%
Histidine 0.959mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Fontina
49%
Flank steak
Minerals Daily Need Coverage Score
63%
Fontina
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 15.801g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 27)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3.5)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.