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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.
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 13% 6.3% 27% 54% 27% 65% 73% 97% 0% 120%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +21.7%
Contains more ZincZinc +105%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.6%
~equal in Calcium ~21mg
~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 0.33% 0.96% 5% 30% 156% 54% 78% 0% 76% 163% 8.5% 3.8% 43%
Contains more Vitamin EVitamin E +52%
Contains more Vitamin B3Vitamin B3 +76.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +75.5%
Contains more Vitamin B12Vitamin B12 +25.4%
Contains more FolateFolate +80%
Contains more CholineCholine +34.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +730.7%
Contains more Vitamin B2Vitamin B2 +75.2%
Contains more Vitamin KVitamin K +142.9%

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
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 ProteinProtein +44.7%
Contains more WaterWater +36.2%
Contains more FatsFats +231.8%
Contains more CarbsCarbs +∞%
~equal in Other ~2.17g

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
33% 56% 11%
Saturated Fat: Sat. Fat 10.195 g
Monounsaturated Fat: Mono. Fat 17.108 g
Polyunsaturated fat: Poly. Fat 3.518 g
Contains less Sat. FatSaturated Fat -66.7%
Contains more Mono. FatMonounsaturated Fat +415.8%
Contains more Poly. FatPolyunsaturated 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
Calories 192kcal 344kcal Italian sausage
Protein 27.66g 19.12g Flank steak
Fats 8.23g 27.31g Italian sausage
Vitamin C 0mg 0.1mg Italian sausage
Net carbs 0g 4.17g Italian sausage
Carbs 0g 4.27g Italian sausage
Cholesterol 79mg 57mg Italian sausage
Vitamin D 41IU Italian sausage
Magnesium 23mg 18mg Flank steak
Calcium 20mg 21mg Italian sausage
Potassium 339mg 304mg Flank steak
Iron 1.74mg 1.43mg Flank steak
Sugar 0g 1.86g Flank steak
Fiber 0g 0.1g Italian sausage
Copper 0.082mg 0.08mg Flank steak
Zinc 4.9mg 2.39mg Flank steak
Phosphorus 210mg 170mg Flank steak
Sodium 56mg 743mg Flank steak
Vitamin A 0IU 16IU Italian sausage
Vitamin A 0µg 10µg Italian sausage
Vitamin E 0.38mg 0.25mg Flank steak
Vitamin D 1µg Italian sausage
Manganese 0.009mg Flank steak
Selenium 29.4µg 22µg Flank steak
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
Vitamin B12 1.63µg 1.3µg Flank steak
Vitamin K 1.4µg 3.4µg Italian sausage
Folate 9µg 5µg Flank steak
Choline 105.4mg 78.2mg Flank steak
Saturated Fat 3.395g 10.195g Flank steak
Monounsaturated Fat 3.317g 17.108g Italian sausage
Polyunsaturated fat 0.322g 3.518g 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

Which food is preferable for your diet?

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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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
47%
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.