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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 Iron +47.5%
Contains more Calcium +11.1%
Contains more Potassium +34%
Contains more Magnesium +64.3%
Contains more Zinc +173.7%
Contains more Phosphorus +47.9%
Contains less Sodium -92.3%
Equal in Calcium - 18
Equal in Copper - 0.08
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 23% 10% 27% 49% 61% 96%
Contains more Iron +47.5%
Contains more Calcium +11.1%
Contains more Potassium +34%
Contains more Magnesium +64.3%
Contains more Zinc +173.7%
Contains more Phosphorus +47.9%
Contains less Sodium -92.3%
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 Vitamin B12 +79.1%
Contains more Folate +12.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +657.3%
Contains more Vitamin B2 +26.3%
Equal in Vitamin B5 - 0.51
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 0% 0% 0% 142% 39% 61% 31% 70% 114% 0% 6%
Contains more Vitamin B3 +126.6%
Contains more Vitamin B6 +93%
Contains more Vitamin B12 +79.1%
Contains more Folate +12.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +657.3%
Contains more Vitamin B2 +26.3%
Equal in Vitamin B5 - 0.51

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
166%
Flank steak
86%
Italian sausage
Carbohydrates
0%
Flank steak
1%
Italian sausage
Fats
38%
Flank steak
145%
Italian sausage

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flank steak Italian sausage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Italian sausage
Italian sausage is lower in Cholesterol (difference - 3mg)
Which food contains less Sugars?
Italian sausage
Italian sausage contains less Sugars (difference - 0g)
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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flank steak Italian sausage Opinion
Calories 192 346 Italian sausage
Protein 27.66 14.25 Flank steak
Fats 8.23 31.33 Italian sausage
Vitamin C 0 2 Italian sausage
Carbs 0 0.65 Italian sausage
Cholesterol 79 76 Italian sausage
Vitamin D
Iron 1.74 1.18 Flank steak
Calcium 20 18 Flank steak
Potassium 339 253 Flank steak
Magnesium 23 14 Flank steak
Sugars 0 Italian sausage
Fiber 0 0
Copper 0.082 0.08 Flank steak
Zinc 4.9 1.79 Flank steak
Starch
Phosphorus 210 142 Flank steak
Sodium 56 731 Flank steak
Vitamin A 0 0
Vitamin E 0.38 Flank steak
Vitamin D
Vitamin B1 0.075 0.568 Italian sausage
Vitamin B2 0.133 0.168 Italian sausage
Vitamin B3 7.363 3.25 Flank steak
Vitamin B5 0.545 0.51 Flank steak
Vitamin B6 0.579 0.3 Flank steak
Vitamin B12 1.63 0.91 Flank steak
Vitamin K 1.4 Flank steak
Folate 9 8 Flank steak
Trans Fat
Saturated Fat 3.395 11.27 Flank steak
Monounsaturated Fat 3.317 14.34 Italian sausage
Polyunsaturated fat 0.322 4.03 Italian sausage
Tryptophan 0.182 0.114 Flank steak
Threonine 1.105 0.563 Flank steak
Isoleucine 1.259 0.52 Flank steak
Leucine 2.201 0.956 Flank steak
Lysine 2.338 1.083 Flank steak
Methionine 0.72 0.346 Flank steak
Phenylalanine 1.093 0.477 Flank steak
Valine 1.372 0.572 Flank steak
Histidine 0.883 0.411 Flank steak
Fructose

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 of 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.