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

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How are flank steak and bologna sausage different?

  • Flank steak is richer in selenium, vitamin B12, zinc, vitamin B6, vitamin B3, iron, and phosphorus, while bologna sausage is higher in vitamin B1.
  • Bologna sausage covers your daily need for vitamin B1, 37% more than flank steak.
  • Flank steak contains 2 times more zinc than bologna sausage. Flank steak contains 4.9mg of zinc, while bologna sausage contains 2.03mg.
  • Flank steak is lower in saturated fat.

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

Infographic

Flank steak vs Bologna sausage 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +126%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +51.1%
Contains less SodiumSodium -93.8%
Contains more SeleniumSelenium +131.5%
Contains more ManganeseManganese +300%
~equal in Copper ~0.08mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 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% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B3Vitamin B3 +88.8%
Contains more Vitamin B6Vitamin B6 +114.4%
Contains more Vitamin B12Vitamin B12 +75.3%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +80%
Contains more CholineCholine +93.8%
Contains more Vitamin B1Vitamin B1 +597.3%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B5Vitamin B5 +32.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Bologna sausage DV% diff.
Sodium 56mg 907mg 37%
Vitamin B1 0.075mg 0.523mg 37%
Selenium 29.4µg 12.7µg 30%
Vitamin B12 1.63µg 0.93µg 29%
Zinc 4.9mg 2.03mg 26%
Protein 27.66g 15.3g 25%
Vitamin B6 0.579mg 0.27mg 24%
Vitamin B3 7.363mg 3.9mg 22%
Fats 8.23g 19.87g 18%
Monounsaturated fat 3.317g 9.732g 16%
Saturated fat 3.395g 6.839g 16%
Iron 1.74mg 0.77mg 12%
Polyunsaturated fat 0.322g 2.107g 12%
Phosphorus 210mg 139mg 10%
Choline 105.4mg 54.4mg 9%
Vitamin D 56IU 7%
Vitamin D 1.4µg 7%
Cholesterol 79mg 59mg 7%
Vitamin B5 0.545mg 0.72mg 4%
Calories 192kcal 247kcal 3%
Vitamin B2 0.133mg 0.157mg 2%
Magnesium 23mg 14mg 2%
Potassium 339mg 281mg 2%
Manganese 0.009mg 0.036mg 1%
Vitamin E 0.38mg 0.26mg 1%
Vitamin K 1.4µg 0.3µg 1%
Folate 9µg 5µg 1%
Calcium 20mg 11mg 1%
Net carbs 0g 0.73g N/A
Carbs 0g 0.73g 0%
Copper 0.082mg 0.08mg 0%
Tryptophan 0.182mg 0.149mg 0%
Threonine 1.105mg 0.641mg 0%
Isoleucine 1.259mg 0.663mg 0%
Leucine 2.201mg 1.168mg 0%
Lysine 2.338mg 1.204mg 0%
Methionine 0.72mg 0.412mg 0%
Phenylalanine 1.093mg 0.585mg 0%
Valine 1.372mg 0.737mg 0%
Histidine 0.883mg 0.482mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.