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

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What are the differences between Flank steak and Italian sausage?

  • Flank steak is higher in Zinc, Vitamin B3, Vitamin B6, Vitamin B12, and Selenium, however, Italian sausage is richer in Vitamin B1, and Vitamin B2.
  • Italian sausage's daily need coverage for Vitamin B1 is 46% more.
  • Italian sausage contains 2 times less Zinc than Flank steak. Flank steak contains 4.9mg of Zinc, while Italian sausage contains 2.39mg.
  • Italian sausage has less Cholesterol.

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

Infographic

Flank steak vs Italian 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.
Contains more Iron +21.7%
Contains more Magnesium +27.8%
Contains more Phosphorus +23.5%
Contains more Potassium +11.5%
Contains less Sodium -92.5%
Contains more Zinc +105%
Contains more Selenium +33.6%
Equal in Calcium - 21
Equal in Copper - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 54% 13% 73% 27% 97% 66% 27% 0% 120%
Contains more Iron +21.7%
Contains more Magnesium +27.8%
Contains more Phosphorus +23.5%
Contains more Potassium +11.5%
Contains less Sodium -92.5%
Contains more Zinc +105%
Contains more Selenium +33.6%
Equal in Calcium - 21
Equal in Copper - 0.08

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 E +52%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +75.5%
Contains more Folate +80%
Contains more Vitamin B12 +25.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +730.7%
Contains more Vitamin B2 +75.2%
Contains more Vitamin K +142.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 1% 156% 54% 79% 0% 77% 4% 163% 9%
Contains more Vitamin E +52%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +75.5%
Contains more Folate +80%
Contains more Vitamin B12 +25.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +730.7%
Contains more Vitamin B2 +75.2%
Contains more Vitamin K +142.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44.7%
Contains more Water +36.2%
Contains more Fats +231.8%
Contains more Carbs +∞%
Equal in Other - 2.17
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
19% 27% 4% 47% 2%
Protein: 19.12 g
Fats: 27.31 g
Carbs: 4.27 g
Water: 47.13 g
Other: 2.17 g
Contains more Protein +44.7%
Contains more Water +36.2%
Contains more Fats +231.8%
Contains more Carbs +∞%
Equal in Other - 2.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +415.8%
Contains more Polyunsaturated fat +992.5%
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
33% 56% 11%
Saturated Fat: 10.195 g
Monounsaturated Fat: 17.108 g
Polyunsaturated fat: 3.518 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +415.8%
Contains more Polyunsaturated fat +992.5%

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 Italian sausage
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Italian sausage Opinion
Net carbs 0g 4.17g Italian sausage
Protein 27.66g 19.12g Flank steak
Fats 8.23g 27.31g Italian sausage
Carbs 0g 4.27g Italian sausage
Calories 192kcal 344kcal Italian sausage
Sugar 0g 1.86g Flank steak
Fiber 0g 0.1g Italian sausage
Calcium 20mg 21mg Italian sausage
Iron 1.74mg 1.43mg Flank steak
Magnesium 23mg 18mg Flank steak
Phosphorus 210mg 170mg Flank steak
Potassium 339mg 304mg Flank steak
Sodium 56mg 743mg Flank steak
Zinc 4.9mg 2.39mg Flank steak
Copper 0.082mg 0.08mg Flank steak
Manganese 0.009mg Flank steak
Selenium 29.4µg 22µg Flank steak
Vitamin A 0IU 16IU Italian sausage
Vitamin A RAE 0µg 10µg Italian sausage
Vitamin E 0.38mg 0.25mg Flank steak
Vitamin D 41IU Italian sausage
Vitamin D 1µg Italian sausage
Vitamin C 0mg 0.1mg Italian sausage
Vitamin B1 0.075mg 0.623mg Italian sausage
Vitamin B2 0.133mg 0.233mg Italian sausage
Vitamin B3 7.363mg 4.165mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.579mg 0.33mg Flank steak
Folate 9µg 5µg Flank steak
Vitamin B12 1.63µg 1.3µg Flank steak
Vitamin K 1.4µg 3.4µg Italian sausage
Tryptophan 0.182mg 0.161mg Flank steak
Threonine 1.105mg 0.792mg Flank steak
Isoleucine 1.259mg 0.731mg Flank steak
Leucine 2.201mg 1.343mg Flank steak
Lysine 2.338mg 1.522mg Flank steak
Methionine 0.72mg 0.486mg Flank steak
Phenylalanine 1.093mg 0.67mg Flank steak
Valine 1.372mg 0.804mg Flank steak
Histidine 0.883mg 0.577mg Flank steak
Cholesterol 79mg 57mg Italian sausage
Saturated Fat 3.395g 10.195g Flank steak
Monounsaturated Fat 3.317g 17.108g Italian sausage
Polyunsaturated fat 0.322g 3.518g Italian sausage

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Italian sausage
Italian sausage is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 687mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.8g)
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 - $2.2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
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. Italian sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174586/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.