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Bologna sausage vs. Flank steak — In-Depth Nutrition Comparison

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How are Bologna sausage and Flank steak different?

  • Bologna sausage is richer in Vitamin B1, while Flank steak is higher in Selenium, Vitamin B12, Zinc, Vitamin B6, Vitamin B3, Iron, and Phosphorus.
  • Bologna sausage covers your daily need of Vitamin B1 37% more than Flank steak.
  • Bologna sausage contains 16 times more Sodium than Flank steak. Bologna sausage contains 907mg of Sodium, while Flank steak contains 56mg.

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

Infographic

Bologna sausage 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.
Contains more Manganese +300%
Contains more Calcium +81.8%
Contains more Iron +126%
Contains more Magnesium +64.3%
Contains more Phosphorus +51.1%
Contains more Potassium +20.6%
Contains less Sodium -93.8%
Contains more Zinc +141.4%
Contains more Selenium +131.5%
Equal in Copper - 0.082
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 29% 10% 60% 25% 119% 56% 27% 5% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Manganese +300%
Contains more Calcium +81.8%
Contains more Iron +126%
Contains more Magnesium +64.3%
Contains more Phosphorus +51.1%
Contains more Potassium +20.6%
Contains less Sodium -93.8%
Contains more Zinc +141.4%
Contains more Selenium +131.5%
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" charts 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 Folate +80%
Contains more Vitamin B12 +75.3%
Contains more Vitamin K +366.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 42% 0% 131% 37% 74% 44% 63% 4% 117% 1%
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 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 Folate +80%
Contains more Vitamin B12 +75.3%
Contains more Vitamin K +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +141.4%
Contains more Carbs +∞%
Contains more Protein +80.8%
Equal in Water - 64.17
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +141.4%
Contains more Carbs +∞%
Contains more Protein +80.8%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +193.4%
Contains more Polyunsaturated fat +554.3%
Contains less Saturated Fat -50.4%
37% 52% 11%
Saturated Fat: 6.839 g
Monounsaturated Fat: 9.732 g
Polyunsaturated fat: 2.107 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +193.4%
Contains more Polyunsaturated fat +554.3%
Contains less Saturated Fat -50.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bologna sausage Flank steak Opinion
Net carbs 0.73g 0g Bologna sausage
Protein 15.3g 27.66g Flank steak
Fats 19.87g 8.23g Bologna sausage
Carbs 0.73g 0g Bologna sausage
Calories 247kcal 192kcal Bologna sausage
Calcium 11mg 20mg Flank steak
Iron 0.77mg 1.74mg Flank steak
Magnesium 14mg 23mg Flank steak
Phosphorus 139mg 210mg Flank steak
Potassium 281mg 339mg Flank steak
Sodium 907mg 56mg Flank steak
Zinc 2.03mg 4.9mg Flank steak
Copper 0.08mg 0.082mg Flank steak
Manganese 0.036mg 0.009mg Bologna sausage
Selenium 12.7µg 29.4µg Flank steak
Vitamin E 0.26mg 0.38mg Flank steak
Vitamin D 56IU Bologna sausage
Vitamin D 1.4µg Bologna sausage
Vitamin B1 0.523mg 0.075mg Bologna sausage
Vitamin B2 0.157mg 0.133mg Bologna sausage
Vitamin B3 3.9mg 7.363mg Flank steak
Vitamin B5 0.72mg 0.545mg Bologna sausage
Vitamin B6 0.27mg 0.579mg Flank steak
Folate 5µg 9µg Flank steak
Vitamin B12 0.93µg 1.63µg Flank steak
Vitamin K 0.3µg 1.4µg Flank steak
Tryptophan 0.149mg 0.182mg Flank steak
Threonine 0.641mg 1.105mg Flank steak
Isoleucine 0.663mg 1.259mg Flank steak
Leucine 1.168mg 2.201mg Flank steak
Lysine 1.204mg 2.338mg Flank steak
Methionine 0.412mg 0.72mg Flank steak
Phenylalanine 0.585mg 1.093mg Flank steak
Valine 0.737mg 1.372mg Flank steak
Histidine 0.482mg 0.883mg Flank steak
Cholesterol 59mg 79mg Bologna sausage
Saturated Fat 6.839g 3.395g Flank steak
Monounsaturated Fat 9.732g 3.317g Bologna sausage
Polyunsaturated fat 2.107g 0.322g Bologna sausage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bologna sausage Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
43%
Bologna sausage
48%
Flank steak
Minerals Daily Need Coverage Score
40%
Bologna sausage
54%
Flank steak

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 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 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 ($)
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. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.