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Headcheese vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between headcheese and flank steak

  • Headcheese has more monounsaturated fat; however, flank steak has more selenium, vitamin B3, zinc, vitamin B6, vitamin B12, phosphorus, and potassium.
  • Flank steak's daily need coverage for selenium is 53% more.
  • Headcheese has 17 times more sodium than flank steak. Headcheese has 941mg of sodium, while flank steak has 56mg.

The food varieties used in the comparison are Headcheese, pork and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Headcheese 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 6.4% 4.8% 2.7% 56% 41% 26% 24% 123% 0% 0.55%
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 CopperCopper +48.8%
Contains more MagnesiumMagnesium +155.6%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +993.5%
Contains more IronIron +16%
Contains more ZincZinc +405.2%
Contains more PhosphorusPhosphorus +275%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +29300%

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% 0% 5% 14% 5.8% 27% 8.3% 0% 44% 131% 8.5% 1.5% 57%
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 DVitamin D +∞%
Contains more Vitamin KVitamin K +142.9%
Contains more Vitamin EVitamin E +52%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +1573.4%
Contains more Vitamin B6Vitamin B6 +204.7%
Contains more Vitamin B12Vitamin B12 +55.2%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Choline ~105.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 11% 74%
Protein: 13.83 g
Fats: 10.9 g
Carbs: 0 g
Water: 73.84 g
Other: 1.43 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 +32.4%
Contains more WaterWater +15.1%
Contains more OtherOther +-2483.3%
Contains more ProteinProtein +100%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 55% 11%
Saturated fat: Sat. Fat 3.402 g
Monounsaturated fat: Mono. Fat 5.601 g
Polyunsaturated fat: Poly. Fat 1.134 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 +68.9%
Contains more Poly. FatPolyunsaturated fat +252.2%
~equal in Saturated fat ~3.395g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Headcheese Flank steak DV% diff.
Selenium 0.1µg 29.4µg 53%
Vitamin B3 0.44mg 7.363mg 43%
Sodium 941mg 56mg 38%
Zinc 0.97mg 4.9mg 36%
Vitamin B6 0.19mg 0.579mg 30%
Protein 13.83g 27.66g 28%
Vitamin B12 1.05µg 1.63µg 24%
Phosphorus 56mg 210mg 22%
Vitamin B5 0.545mg 11%
Potassium 31mg 339mg 9%
Monounsaturated fat 5.601g 3.317g 6%
Vitamin D 37IU 5%
Polyunsaturated fat 1.134g 0.322g 5%
Vitamin D 0.9µg 5%
Fats 10.9g 8.23g 4%
Vitamin B1 0.023mg 0.075mg 4%
Copper 0.122mg 0.082mg 4%
Cholesterol 69mg 79mg 3%
Iron 1.5mg 1.74mg 3%
Magnesium 9mg 23mg 3%
Folate 2µg 9µg 2%
Vitamin K 3.4µg 1.4µg 2%
Calories 157kcal 192kcal 2%
Vitamin B2 0.115mg 0.133mg 1%
Vitamin E 0.25mg 0.38mg 1%
Calcium 16mg 20mg 0%
Manganese 0.009mg 0%
Choline 104.1mg 105.4mg 0%
Saturated fat 3.402g 3.395g 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

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

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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
23%
Headcheese
49%
Flank steak
Minerals Daily Need Coverage Score
28%
Headcheese
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Headcheese
Headcheese is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 885mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 0.0070000000000001g)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Headcheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171630/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.