Ricotta vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between ricotta and flank steak
- Ricotta is richer in calcium, yet flank steak is richer in vitamin B12, vitamin B3, vitamin B6, zinc, selenium, iron, and choline.
- Daily need coverage for vitamin B12 for flank steak is 54% higher.
- Ricotta contains 10 times more calcium than flank steak. Ricotta contains 207mg of calcium, while flank steak contains 20mg.
- Flank steak contains less saturated fat.
- Flank steak has a lower glycemic index than ricotta.
Food types used in this article are Cheese, ricotta, whole milk and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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.
| Contains more CalciumCalcium | +935% |
| 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% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.6% |
| Contains more FolateFolate | +33.3% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.34µg | 1.63µg | 54% |
| Vitamin B3 | 0.104mg | 7.363mg | 45% |
| Vitamin B6 | 0.043mg | 0.579mg | 41% |
| Zinc | 1.16mg | 4.9mg | 34% |
| Protein | 11.26g | 27.66g | 33% |
| Selenium | 14.5µg | 29.4µg | 27% |
| Saturated fat | 8.295g | 3.395g | 22% |
| Calcium | 207mg | 20mg | 19% |
| Iron | 0.38mg | 1.74mg | 17% |
| Choline | 17.5mg | 105.4mg | 16% |
| Vitamin A | 120µg | 0µg | 13% |
| Cholesterol | 51mg | 79mg | 9% |
| Vitamin B5 | 0.213mg | 0.545mg | 7% |
| Potassium | 105mg | 339mg | 7% |
| Phosphorus | 158mg | 210mg | 7% |
| Copper | 0.021mg | 0.082mg | 7% |
| Fats | 12.98g | 8.23g | 7% |
| Vitamin B1 | 0.013mg | 0.075mg | 5% |
| Vitamin B2 | 0.195mg | 0.133mg | 5% |
| Magnesium | 11mg | 23mg | 3% |
| Vitamin E | 0.11mg | 0.38mg | 2% |
| Monounsaturated fat | 3.627g | 3.317g | 1% |
| Folate | 12µg | 9µg | 1% |
| Calories | 174kcal | 192kcal | 1% |
| Vitamin D | 0.2µg | 1% | |
| Sodium | 84mg | 56mg | 1% |
| Vitamin D | 10IU | 1% | |
| Carbs | 3.04g | 0g | 1% |
| Net carbs | 3.04g | 0g | N/A |
| Sugar | 0.27g | 0g | N/A |
| Manganese | 0.006mg | 0.009mg | 0% |
| Vitamin K | 1.1µg | 1.4µg | 0% |
| Polyunsaturated fat | 0.385g | 0.322g | 0% |
| Tryptophan | 0.125mg | 0.182mg | 0% |
| Threonine | 0.517mg | 1.105mg | 0% |
| Isoleucine | 0.589mg | 1.259mg | 0% |
| Leucine | 1.221mg | 2.201mg | 0% |
| Lysine | 1.338mg | 2.338mg | 0% |
| Methionine | 0.281mg | 0.72mg | 0% |
| Phenylalanine | 0.556mg | 1.093mg | 0% |
| Valine | 0.692mg | 1.372mg | 0% |
| Histidine | 0.459mg | 0.883mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.26 g
Fats:
12.98 g
Carbs:
3.04 g
Water:
71.7 g
Other:
1.02 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +57.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +11.7% |
| Contains more OtherOther | +-1800% |
| Contains more ProteinProtein | +145.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.295 g
Monounsaturated fat:
Mono. Fat
3.627 g
Polyunsaturated fat:
Poly. Fat
0.385 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Poly. FatPolyunsaturated fat | +19.6% |
| Contains less Sat. FatSaturated fat | -59.1% |
~equal in
Monounsaturated fat
~3.317g
