Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.
  • Flank steak has a lower glycemic index (0) than Italian sausage (28).

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
Infographic link

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% 3.3% 5% 15% 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%

All nutrients comparison - raw data values

Nutrient Flank steak Italian sausage DV% diff.
Vitamin B1 0.075mg 0.623mg 46%
Monounsaturated fat 3.317g 17.108g 34%
Saturated fat 3.395g 10.195g 31%
Sodium 56mg 743mg 30%
Fats 8.23g 27.31g 29%
Zinc 4.9mg 2.39mg 23%
Polyunsaturated fat 0.322g 3.518g 21%
Vitamin B3 7.363mg 4.165mg 20%
Vitamin B6 0.579mg 0.33mg 19%
Protein 27.66g 19.12g 17%
Vitamin B12 1.63µg 1.3µg 14%
Selenium 29.4µg 22µg 13%
Vitamin B5 0.545mg 11%
Vitamin B2 0.133mg 0.233mg 8%
Calories 192kcal 344kcal 8%
Cholesterol 79mg 57mg 7%
Phosphorus 210mg 170mg 6%
Choline 105.4mg 78.2mg 5%
Vitamin D 1µg 5%
Vitamin D 41IU 5%
Iron 1.74mg 1.43mg 4%
Vitamin K 1.4µg 3.4µg 2%
Magnesium 23mg 18mg 1%
Folate 9µg 5µg 1%
Potassium 339mg 304mg 1%
Vitamin E 0.38mg 0.25mg 1%
Vitamin A 0µg 10µg 1%
Carbs 0g 4.27g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 4.17g N/A
Calcium 20mg 21mg 0%
Sugar 0g 1.86g N/A
Fiber 0g 0.1g 0%
Copper 0.082mg 0.08mg 0%
Manganese 0.009mg 0%
Tryptophan 0.182mg 0.161mg 0%
Threonine 1.105mg 0.792mg 0%
Isoleucine 1.259mg 0.731mg 0%
Leucine 2.201mg 1.343mg 0%
Lysine 2.338mg 1.522mg 0%
Methionine 0.72mg 0.486mg 0%
Phenylalanine 1.093mg 0.67mg 0%
Valine 1.372mg 0.804mg 0%
Histidine 0.883mg 0.577mg 0%

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%

People also compare

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.