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Flank steak vs Italian sausage - In-Depth Nutrition Comparison

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The main differences between Flank steak and Italian sausage

  • Flank steak is richer in Vitamin B12, Zinc, Vitamin B3, Vitamin B6, Phosphorus, Selenium, and Iron, yet Italian sausage is richer in Vitamin B1.
  • Daily need coverage for Vitamin B1 from Italian sausage is 41% higher.
  • Flank steak contains 3 times more Zinc than Italian sausage. Flank steak contains 4.9mg of Zinc, while Italian sausage contains 1.79mg.
  • Flank steak contains less Saturated Fat.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +11.1%
Contains more Iron +47.5%
Contains more Magnesium +64.3%
Contains more Phosphorus +47.9%
Contains more Potassium +34%
Contains less Sodium -92.3%
Contains more Zinc +173.7%
Equal in Calcium - 18
Equal in Copper - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 10% 61% 23% 96% 49% 27%
Contains more Calcium +11.1%
Contains more Iron +47.5%
Contains more Magnesium +64.3%
Contains more Phosphorus +47.9%
Contains more Potassium +34%
Contains less Sodium -92.3%
Contains more Zinc +173.7%
Equal in Calcium - 18
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +126.6%
Contains more Vitamin B6 +93%
Contains more Folate +12.5%
Contains more Vitamin B12 +79.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +657.3%
Contains more Vitamin B2 +26.3%
Equal in Vitamin B5 - 0.51
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 0% 0% 0% 7% 142% 39% 61% 31% 70% 6% 114% 0%
Contains more Vitamin B3 +126.6%
Contains more Vitamin B6 +93%
Contains more Folate +12.5%
Contains more Vitamin B12 +79.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +657.3%
Contains more Vitamin B2 +26.3%
Equal in Vitamin B5 - 0.51

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Italian sausage
Lower in Sugar ok
Lower in Cholesterol 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 ok

All nutrients comparison - raw data values

Nutrient Flank steak Italian sausage Opinion
Net carbs 0g 0.65g Italian sausage
Protein 27.66g 14.25g Flank steak
Fats 8.23g 31.33g Italian sausage
Carbs 0g 0.65g Italian sausage
Calories 192kcal 346kcal Italian sausage
Starch g g
Fructose g g
Sugar 0g g Italian sausage
Fiber 0g 0g
Calcium 20mg 18mg Flank steak
Iron 1.74mg 1.18mg Flank steak
Magnesium 23mg 14mg Flank steak
Phosphorus 210mg 142mg Flank steak
Potassium 339mg 253mg Flank steak
Sodium 56mg 731mg Flank steak
Zinc 4.9mg 1.79mg Flank steak
Copper 0.082mg 0.08mg Flank steak
Vitamin A 0IU 0IU
Vitamin E 0.38mg mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 2mg Italian sausage
Vitamin B1 0.075mg 0.568mg Italian sausage
Vitamin B2 0.133mg 0.168mg Italian sausage
Vitamin B3 7.363mg 3.25mg Flank steak
Vitamin B5 0.545mg 0.51mg Flank steak
Vitamin B6 0.579mg 0.3mg Flank steak
Folate 9µg 8µg Flank steak
Vitamin B12 1.63µg 0.91µg Flank steak
Vitamin K 1.4µg µg Flank steak
Tryptophan 0.182mg 0.114mg Flank steak
Threonine 1.105mg 0.563mg Flank steak
Isoleucine 1.259mg 0.52mg Flank steak
Leucine 2.201mg 0.956mg Flank steak
Lysine 2.338mg 1.083mg Flank steak
Methionine 0.72mg 0.346mg Flank steak
Phenylalanine 1.093mg 0.477mg Flank steak
Valine 1.372mg 0.572mg Flank steak
Histidine 0.883mg 0.411mg Flank steak
Cholesterol 79mg 76mg Italian sausage
Trans Fat g g
Saturated Fat 3.395g 11.27g Flank steak
Monounsaturated Fat 3.317g 14.34g Italian sausage
Polyunsaturated fat 0.322g 4.03g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
39
Italian sausage
Mineral Summary Score
47
Flank steak
39
Italian sausage

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 food.
Protein
166%
Flank steak
86%
Italian sausage
Carbohydrates
0%
Flank steak
1%
Italian sausage
Fats
38%
Flank steak
145%
Italian sausage

Comparison summary

Which food is lower in Sugar?
Italian sausage
Italian sausage is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Italian sausage
Italian sausage is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 675mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 7.875g)
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?
Flank steak
Flank steak is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/171631/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.