Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Goat cheese
  5. Compare
  6. Goat cheese vs. Flank steak

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

Compare

A recap on differences between Goat cheese and Flank steak

  • Goat cheese is higher in Copper, Vitamin A RAE, Vitamin B2, and Calcium, yet Flank steak is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, and Zinc.
  • Goat cheese covers your daily Saturated Fat needs 86% more than Flank steak.
  • The amount of Saturated Fat in Flank steak is lower.

Food varieties used in this article are Cheese, goat, semisoft type and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Goat cheese vs Flank steak 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.
Goat cheese
Goat cheese
5
:
5
Flank steak
Flank steak
Contains more Calcium +1390%
Contains more Magnesium +26.1%
Contains more Phosphorus +78.6%
Contains more Copper +587.8%
Contains more Manganese +933.3%
Contains more Potassium +114.6%
Contains less Sodium -86.5%
Contains more Zinc +642.4%
Contains more Selenium +673.7%
Equal in Iron - 1.74
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +1390%
Contains more Magnesium +26.1%
Contains more Phosphorus +78.6%
Contains more Copper +587.8%
Contains more Manganese +933.3%
Contains more Potassium +114.6%
Contains less Sodium -86.5%
Contains more Zinc +642.4%
Contains more Selenium +673.7%
Equal in Iron - 1.74

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.
Goat cheese
Goat cheese
4
:
7
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin B2 +408.3%
Contains more Vitamin K +78.6%
Contains more Vitamin E +46.2%
Contains more Vitamin B3 +541.4%
Contains more Vitamin B5 +186.8%
Contains more Vitamin B6 +865%
Contains more Folate +350%
Contains more Vitamin B12 +640.9%
Equal in Vitamin B1 - 0.075
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +408.3%
Contains more Vitamin K +78.6%
Contains more Vitamin E +46.2%
Contains more Vitamin B3 +541.4%
Contains more Vitamin B5 +186.8%
Contains more Vitamin B6 +865%
Contains more Folate +350%
Contains more Vitamin B12 +640.9%
Equal in Vitamin B1 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Flank steak
Flank steak
Contains more Fats +262.6%
Contains more Carbs +∞%
Contains more Protein +28.2%
Contains more Water +41%
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +262.6%
Contains more Carbs +∞%
Contains more Protein +28.2%
Contains more Water +41%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +105.2%
Contains more Polyunsaturated fat +120.2%
Contains less Saturated Fat -83.6%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +105.2%
Contains more Polyunsaturated fat +120.2%
Contains less Saturated Fat -83.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Flank steak Opinion
Net carbs 0.12g 0g Goat cheese
Protein 21.58g 27.66g Flank steak
Fats 29.84g 8.23g Goat cheese
Carbs 0.12g 0g Goat cheese
Calories 364kcal 192kcal Goat cheese
Sugar 0.12g 0g Flank steak
Calcium 298mg 20mg Goat cheese
Iron 1.62mg 1.74mg Flank steak
Magnesium 29mg 23mg Goat cheese
Phosphorus 375mg 210mg Goat cheese
Potassium 158mg 339mg Flank steak
Sodium 415mg 56mg Flank steak
Zinc 0.66mg 4.9mg Flank steak
Copper 0.564mg 0.082mg Goat cheese
Manganese 0.093mg 0.009mg Goat cheese
Selenium 3.8µg 29.4µg Flank steak
Vitamin A 1464IU 0IU Goat cheese
Vitamin A RAE 407µg 0µg Goat cheese
Vitamin E 0.26mg 0.38mg Flank steak
Vitamin D 22IU Goat cheese
Vitamin D 0.5µg Goat cheese
Vitamin B1 0.072mg 0.075mg Flank steak
Vitamin B2 0.676mg 0.133mg Goat cheese
Vitamin B3 1.148mg 7.363mg Flank steak
Vitamin B5 0.19mg 0.545mg Flank steak
Vitamin B6 0.06mg 0.579mg Flank steak
Folate 2µg 9µg Flank steak
Vitamin B12 0.22µg 1.63µg Flank steak
Vitamin K 2.5µg 1.4µg Goat cheese
Tryptophan 0.227mg 0.182mg Goat cheese
Threonine 0.805mg 1.105mg Flank steak
Isoleucine 0.893mg 1.259mg Flank steak
Leucine 1.861mg 2.201mg Flank steak
Lysine 1.549mg 2.338mg Flank steak
Methionine 0.575mg 0.72mg Flank steak
Phenylalanine 0.859mg 1.093mg Flank steak
Valine 1.485mg 1.372mg Goat cheese
Histidine 0.589mg 0.883mg Flank steak
Cholesterol 79mg 79mg
Saturated Fat 20.639g 3.395g Flank steak
Monounsaturated Fat 6.808g 3.317g Goat cheese
Polyunsaturated fat 0.709g 0.322g Goat cheese

Which food is preferable for your diet?

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

People also compare

Goat cheese
Goat cheese vs Monterey Jack
Monterey Jack
Goat cheese
Goat cheese vs Port Salut
Port Salut
Goat cheese
Goat cheese vs Cheddar Cheese
Cheddar Cheese
Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami

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
30%
Goat cheese
48%
Flank steak
Minerals Daily Need Coverage Score
64%
Goat cheese
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 359mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 17.244g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (79 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.