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Bologna sausage vs Flank steak - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 851mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 3.444g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Cholesterol?
Bologna sausage
Bologna sausage is lower in Cholesterol (difference - 20mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bologna sausage Flank steak
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugars Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bologna sausage Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bologna sausage
29
Flank steak
Mineral Summary Score
32
Bologna sausage
33
Flank steak

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +126%
Contains more Calcium +81.8%
Contains more Potassium +20.6%
Contains more Magnesium +64.3%
Contains more Zinc +141.4%
Contains more Phosphorus +51.1%
Contains less Sodium -93.8%
Equal in Copper - 0.082
Contains more Iron +126%
Contains more Calcium +81.8%
Contains more Potassium +20.6%
Contains more Magnesium +64.3%
Contains more Zinc +141.4%
Contains more Phosphorus +51.1%
Contains less Sodium -93.8%
Equal in Copper - 0.082

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +597.3%
Contains more Vitamin B2 +18%
Contains more Vitamin B5 +32.1%
Contains more Vitamin E +46.2%
Contains more Vitamin B3 +88.8%
Contains more Vitamin B6 +114.4%
Contains more Vitamin B12 +75.3%
Contains more Vitamin K +366.7%
Contains more Vitamin B1 +597.3%
Contains more Vitamin B2 +18%
Contains more Vitamin B5 +32.1%
Contains more Vitamin E +46.2%
Contains more Vitamin B3 +88.8%
Contains more Vitamin B6 +114.4%
Contains more Vitamin B12 +75.3%
Contains more Vitamin K +366.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
92%
Bologna sausage
166%
Flank steak
Carbohydrates
1%
Bologna sausage
0%
Flank steak
Fats
92%
Bologna sausage
38%
Flank steak

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bologna sausage Flank steak Opinion
Calories 247 192 Bologna sausage
Protein 15.3 27.66 Flank steak
Fats 19.87 8.23 Bologna sausage
Vitamin C 0 0
Carbs 0.73 0 Bologna sausage
Cholesterol 59 79 Bologna sausage
Vitamin D 56 Bologna sausage
Iron 0.77 1.74 Flank steak
Calcium 11 20 Flank steak
Potassium 281 339 Flank steak
Magnesium 14 23 Flank steak
Sugars 0 0
Fiber 0 0
Copper 0.08 0.082 Flank steak
Zinc 2.03 4.9 Flank steak
Starch
Phosphorus 139 210 Flank steak
Sodium 907 56 Flank steak
Vitamin A 0 0
Vitamin E 0.26 0.38 Flank steak
Vitamin D 1.4 Bologna sausage
Vitamin B1 0.523 0.075 Bologna sausage
Vitamin B2 0.157 0.133 Bologna sausage
Vitamin B3 3.9 7.363 Flank steak
Vitamin B5 0.72 0.545 Bologna sausage
Vitamin B6 0.27 0.579 Flank steak
Vitamin B12 0.93 1.63 Flank steak
Vitamin K 0.3 1.4 Flank steak
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.839 3.395 Flank steak
Monounsaturated Fat 9.732 3.317 Bologna sausage
Polyunsaturated fat 2.107 0.322 Bologna sausage
Tryptophan 0.149 0.182 Flank steak
Threonine 0.641 1.105 Flank steak
Isoleucine 0.663 1.259 Flank steak
Leucine 1.168 2.201 Flank steak
Lysine 1.204 2.338 Flank steak
Methionine 0.412 0.72 Flank steak
Phenylalanine 0.585 1.093 Flank steak
Valine 0.737 1.372 Flank steak
Histidine 0.482 0.883 Flank steak
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.