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  6. Flank steak vs. Italian sausage raw

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

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The main differences between Flank steak and Italian sausage raw

  • Flank steak is richer in Vitamin B12, Zinc, Vitamin B3, Vitamin B6, Phosphorus, Selenium, and Iron, yet Italian sausage raw is richer in Vitamin B1.
  • Daily need coverage for Vitamin B1 from Italian sausage raw is 41% higher.
  • Flank steak contains 3 times more Zinc than Italian sausage raw. Flank steak contains 4.9mg of Zinc, while Italian sausage raw 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 raw 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.
Flank steak
Flank steak
9
:
1
Italian sausage raw
Italian sausage raw
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%
Contains more Selenium +18.5%
Contains more Manganese +544.4%
Equal in Calcium - 18
Equal in Copper - 0.08
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Italian sausage raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 10% 61% 23% 96% 49% 27% 8% 136%
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%
Contains more Selenium +18.5%
Contains more Manganese +544.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flank steak
Flank steak
7
:
3
Italian sausage raw
Italian sausage raw
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
Flank steak
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%
Italian sausage raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Italian sausage raw
Italian sausage raw
Contains more Protein +94.1%
Contains more Water +25.6%
Contains more Fats +280.7%
Contains more Carbs +∞%
Equal in Other - 2.69
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Italian sausage raw
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Contains more Protein +94.1%
Contains more Water +25.6%
Contains more Fats +280.7%
Contains more Carbs +∞%
Equal in Other - 2.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Italian sausage raw
Italian sausage raw
Contains less Saturated Fat -69.9%
Contains more Monounsaturated Fat +332.3%
Contains more Polyunsaturated fat +1151.6%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Italian sausage raw
38% 48% 14%
Saturated Fat: 11.27 g
Monounsaturated Fat: 14.34 g
Polyunsaturated fat: 4.03 g
Contains less Saturated Fat -69.9%
Contains more Monounsaturated Fat +332.3%
Contains more Polyunsaturated fat +1151.6%

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 raw
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 raw Opinion
Net carbs 0g 0.65g Italian sausage raw
Protein 27.66g 14.25g Flank steak
Fats 8.23g 31.33g Italian sausage raw
Carbs 0g 0.65g Italian sausage raw
Calories 192kcal 346kcal Italian sausage raw
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
Manganese 0.009mg 0.058mg Italian sausage raw
Selenium 29.4µg 24.8µg Flank steak
Vitamin E 0.38mg Flank steak
Vitamin C 0mg 2mg Italian sausage raw
Vitamin B1 0.075mg 0.568mg Italian sausage raw
Vitamin B2 0.133mg 0.168mg Italian sausage raw
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 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 raw
Saturated Fat 3.395g 11.27g Flank steak
Monounsaturated Fat 3.317g 14.34g Italian sausage raw
Polyunsaturated fat 0.322g 4.03g Italian sausage raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Italian sausage raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Italian sausage raw
Minerals Daily Need Coverage Score
54%
Flank steak
46%
Italian sausage raw

Comparison summary

Which food is lower in Sugar?
Italian sausage raw
Italian sausage raw is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Italian sausage raw
Italian sausage raw 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

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 raw - 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.