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Flank steak vs. Bratwurst — In-Depth Nutrition Comparison

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Significant differences between flank steak and bratwurst

  • Flank steak has more vitamin B6, selenium, vitamin B3, zinc, phosphorus, and iron; however, bratwurst is richer in vitamin B12 and vitamin B1.
  • Bratwurst covers your daily vitamin B12 needs 43% more than flank steak.
  • Bratwurst has 3 times less vitamin B6 than flank steak. Flank steak has 0.579mg of vitamin B6, while bratwurst has 0.2mg.
  • Flank steak contains less saturated fat.
  • Bratwurst has a higher glycemic index. The glycemic index of bratwurst is 28, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Bratwurst, beef and pork, smoked.

Infographic

Flank steak vs Bratwurst 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 11% 2.1% 25% 38% 27% 67% 56% 111% 5.3% 77%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +74%
Contains more ZincZinc +98.4%
Contains more PhosphorusPhosphorus +61.5%
Contains less SodiumSodium -93.4%
Contains more SeleniumSelenium +108.5%
Contains more ManganeseManganese +355.6%
~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% 0% 0% 95% 49% 58% 41% 46% 334% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +136.8%
Contains more Vitamin B6Vitamin B6 +189.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin B12Vitamin B12 +63.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
12% 26% 2% 57% 3%
Protein: 12.2 g
Fats: 26.34 g
Carbs: 2 g
Water: 56.65 g
Other: 2.81 g
Contains more ProteinProtein +126.7%
Contains more WaterWater +13.3%
Contains more FatsFats +220%
Contains more CarbsCarbs +∞%
~equal in Other ~2.81g

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
39% 51% 10%
Saturated fat: Sat. Fat 6.08 g
Monounsaturated fat: Mono. Fat 8 g
Polyunsaturated fat: Poly. Fat 1.58 g
Contains less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +141.2%
Contains more Poly. FatPolyunsaturated fat +390.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Bratwurst DV% diff.
Vitamin B12 1.63µg 2.67µg 43%
Sodium 56mg 848mg 34%
Protein 27.66g 12.2g 31%
Vitamin B6 0.579mg 0.2mg 29%
Selenium 29.4µg 14.1µg 28%
Fats 8.23g 26.34g 28%
Vitamin B3 7.363mg 3.11mg 27%
Vitamin B1 0.075mg 0.38mg 25%
Zinc 4.9mg 2.47mg 22%
Choline 105.4mg 19%
Monounsaturated fat 3.317g 8g 12%
Saturated fat 3.395g 6.08g 12%
Phosphorus 210mg 130mg 11%
Iron 1.74mg 1mg 9%
Polyunsaturated fat 0.322g 1.58g 8%
Vitamin B2 0.133mg 0.213mg 6%
Calories 192kcal 297kcal 5%
Vitamin E 0.38mg 3%
Vitamin B5 0.545mg 0.69mg 3%
Potassium 339mg 283mg 2%
Magnesium 23mg 15mg 2%
Manganese 0.009mg 0.041mg 1%
Folate 9µg 4µg 1%
Carbs 0g 2g 1%
Vitamin K 1.4µg 1%
Calcium 20mg 7mg 1%
Net carbs 0g 2g N/A
Cholesterol 79mg 78mg 0%
Copper 0.082mg 0.08mg 0%
Tryptophan 0.182mg 0.107mg 0%
Threonine 1.105mg 0.465mg 0%
Isoleucine 1.259mg 0.485mg 0%
Leucine 2.201mg 0.81mg 0%
Lysine 2.338mg 0.903mg 0%
Methionine 0.72mg 0.364mg 0%
Phenylalanine 1.093mg 0.405mg 0%
Valine 1.372mg 0.464mg 0%
Histidine 0.883mg 0.395mg 0%

Which food is preferable for your diet?

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

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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
49%
Flank steak
48%
Bratwurst
Minerals Daily Need Coverage Score
54%
Flank steak
42%
Bratwurst

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 792mg)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 2.685g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Cholesterol?
Bratwurst
Bratwurst is lower in Cholesterol (difference - 1mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Bratwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172956/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.